WOD November 16th- By 5’s

By November 15, 2016 wod No Comments

Strength Cycle Week #1 Strict Press 3 x 6 @ 70 % of 1RM, Push Press 3 x 3 @ 65% of 1RM w/slow descent:  Strict press is 70% of strict press 1RM while the push press is based off 1RM push press. Try to slow the descent down by at least two times the normal tempo to build strength during eccentric phase of push press reps.

 

WOD – 12 Min AMRAP

5 muscle ups (mod- 5 bar m/u. or 10 pullups-ring rows + 10 box dips per round)

10 HRPU

15 KB Goblet squats (24/16)

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