Warm up: Coach’s Choice
Strength/Skill: Floor Press
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
Floor Press: 10 Minute EMOM
Even: Max Reps @ 90%
Odd: Change Weight and Rest
Even: Max Reps @ 80%
Odd: Change Weight and Rest
*Continue for 70%, 60% and 50%
Stimulus/Focus: These reps do not have to be unbroken. Accumulate as many as you can in your minute to work. Change weight efficiently to give yourself time to rest.
WOD: 10 RFT (10 Minute Cap)
Weighted Shuttle Run (50/35)(35/20)
Push Ups on Dumbbells (50/35)(35/20)
Dumbbell Hang Power Cleans (50/35)(35/20)
*Two DBs for all movements.*
Stimulus/Focus: Try to finish each round in under a minute. Attempt to hold onto the dumbbells for an entire round.
Cool Down: 2 Rounds
25′ Single Arm Overhead Dumbbell Carry (Left)
5 Dumbbell Overhead Squats (Left)
25′ Single Arm Overhead Dumbbell Carry (Right)
5 Dumbbell Overhead Squats (Right)
(Dumbbell from WOD)