1 Week Till Thanksgiving!!
Warm Up:
Run 800m
2 Rounds
12 Slam Balls
30 Russian Twist
30 Mountain Climbers
Skill:
4 Sets of the following:
Max Set Shoulder Press (shoot for 10-12ish reps)
– Drop Weight –
Max Set Shoulder Press (5-20# lighter than last set)
– Drop Weight –
Max Set Shoulder Press (5-20# lighter than last set)
– Drop Weight –
Max Set Shoulder Press (5-20# lighter than last set)
Do this until you end up doing a max set with the empty bar!
Start with a weight that you can do a set of 10 with confidently, but prob not more than 15.
From there – depending on how heavy it is – you will drop 5-20 lbs and repeat.
Drop 5-20 lbs and then repeat.
Keep doing that until your last set is with the empty bar.
Ideally you will do between 4-6 sets total.
Example: 135/115/95/75/55/45
WOD:
3 Rounds for time of:
15 Jerks (115/75#)
12 Toes To Bar
36 Double Unders
Rest 2 Min
2 Rounds
100 Ft Burpee Broad Jump
20 Tire Flips
