Warm-up: Coach’s Choice
Strength/Skill: Push Press
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start lifting at 70% and get AHAP. Lifts will be on a 2 minute clock.
Strength Metcon: Five 2-Minute Rounds
1 Minute Max Effort Push Press
(90%, 80%, 70%, 60%, 50%)
1 Minute to rest and change weight
Stimulus/Focus: Shoulder fatigue will be real! Us an aggressive “dip/drive” to keep the bar moving. Sets do not have to be unbroken. Use your entire minute to accumulate reps.
WOD: 12 Minute GAFAP
1 Shuttle Run (Down and Back)
5 Double Unders
Stimulus/Focus: Shuttle runs increase by 1 each round. Double unders increase by 5 each round.
i.e. 1/5, 2/10, 3/15……..
Cool Down: Tabata Achilles Wall Stretches