W.U. 15 Min ROM WOD

Strength:  Strict Press

Wk 5:  

  • 5 @ 70%
  • 4 @ 75%
  • 3 @ 80%
  • 2 @ 85%

or Wk 4:

  • 5 @ 70%
  • 5 @ 75%
  • 5 @ 80%
  • 4 @ 85%

W.O.D3 Individually time rounds of

  • 400M Run
  • 20 x Pistols (10L/10R) Alternating
  • 10 x Ring Dips

Aux:  Front, Lateral, Internal and External Rotations for shoulder

10 reps each position x 3 sets.  Use a weight i.e 2.5#, 5 # or 10# that allows proper shoulder positioning.

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OLY Group:

  • Hang Snatch (Squat):  5 min EMOTM x 2 @ 65%
  • 10 Mins build in 2's from 70%-85%
  • Hang Clean + Push Press: 5 Min EMOTM 2+1 @ 65%
  • 10 Mins build in 2's from 70%-85% (Cleans)
  • Strict Press: 5 @ 70%, 4 @ 75%, 3 @ 80%, 2 @ 85%

Aux:  3 Rounds of

  • 12/10 AB (Put on Elevation mask during recovery)
  • 20L/20R DB Bent row
  • GHD Back Ext x 30