9.4.2013

SWOD

Strict Press

Working max is 90% of your 1-rep max (Figure these numbers out prior to coming in. That way we can go straight into the SWOD after the warmup)

5 x 65%

5 x 75%

5 x 85%

Example:

Press 1 Rep Max- 110
Working Max is- 99
5 reps x 65% 64.35
5 reps x 75% 74.25
5 reps x 85% 84.15

 

WOD

Ladder down/ladder up of,

10,9,8,7,6,5,4,3,2,1 of,

KB snatch to push press (each side)

1,2,3,4,5,6,7,8,9,10 of,

SDHP to goblet squat.

Finish with a 400 meter run. 30 minute cap.

┬áSo, 10-1,9-2,8-3,…and so on.

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