WOD November 30th – Skill

By November 29, 2016 wod No Comments

Strength Cycle Week #3 Strict Press 1 x 5 @ 70 %, 1 x 5 @ 75%, 3 x 3 @ 80% of 1RM, Push Press 3 x 3 @ 75% 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 – For Time

1-3-5-7-9

Snatches (squat) (115/75)

Bar Muscle ups (mod-banded or 2 pull ups or ring rows + 2 dips per muscle up. 2-6-10-14-18 of each)

(Time Cap 18 minutes)

 

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