Warm up: Coach’s Choice
Strength/Skill: Shoulder to Overhead Complex
1 x 1
1 Push Press
2 Push Jerks
3 Split Jerks
Stimulus/Focus: Spend 20 minutes reviewing the shoulder to overhead movements and getting AHAP on the complex.
WOD: For Time (20 Minute Cap)
Calorie Row (75/60)
21 Shoulder-to-Overheads (weight 1)
Calorie Row (75/60)
15 Shoulder-to-Overheads (weight 2)
Calorie Row (75/60)
9 Shoulder-to-Overheads (weight 3)
WORKOUT VARIATIONS:
14-15 division
♀ 65, 85, 105
♂ 95, 135, 155
16-17, 35-54 divisions
♀ 85, 125, 155
♂ 135, 185, 225
55-59 division
♀ 65, 85, 125
♂ 95, 135, 185
60-69 divisions
♀ 55, 65, 85
♂ 75, 105, 135
70+ division
♀ 45, 55, 75
♂ 65, 85, 105
Stimulus/Focus: This is an Age Group Semifinals Workout. Try to follow the standards for your age-group. If scaling is needed, choose weights that you can complete in 3 sets each round.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions