WOD
1A) 5 Sets of 2 Shoulder Press + ME Push Press
2 Strict press as heavy as you can, then push press as many times as possible.
Rest 15 seconds
1B) 5 Sets Max Push-Ups in 45 seconds
Practice PERFECT plank position – no snaking or loss of mid-line integrity
Rest 2-3 minutes
2) EMOM for 10 minutes:
7 Clean and Jerk
3 Burpees
Work up as heavy as you can, but don’t let your ego get the best of you. If you fail to complete your set within the minute, finish it and then rest the remainder of the minute you ran into. Record total number of rounds completed and weights used.
COMP
1) Three sets for quality:
Ring Muscle-Ups x 3-8 reps
Nose-to-Wall Handstand Hold x 60 seconds
Double-Unders x 50 reps
2) 3-Position Snatch 4×1@75-80%
High hang vertical torso, mid-thigh power position, below the knee. Rest as needed
3) Compare results to 01/07/2014. Eight rounds of (32 minutes):
45 seconds of Rowing (for calories)
Rest 15 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
45 seconds of Box Jump-Overs (24/20)
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds
At the top of each minute,, you will rotate stations and try to accumulate as many reps as possible. If you don’t have strict handstand push-ups, perform a strict substitution – like strict DB or BB Press. Record total number of reps/cal for each station, Example:
a) 77 Calories
b) 41 HSPU
c) 218 DU
d) 49 Ring Dips
4) 100/70 Push-Ups For Time