WOD - 28 December 2014 STRENGTH: 3-3-2-2-1-1-1, strict press. Then — 1 round for max reps, strict press, 50% personal 1 RM. Utilize rack. Rest 2-3 minutes between rounds. WU: 10 minutes moderate aerobic work (any mix of run, row, jump rope, stairclimb). ROM drills. Utilize 3-5 minutes to warmup to the programmed movements, cool down 2-4 minutes then complete MetCon. SCALE #1: If you have been coached but your mechanics are still not yet consistent, spend 15 minutes on strict press skill work with a weight no greater than 95#. SCALE #2: If you have not been coached in the proper mechanics of this movement, DO NOT attempt this strength workout. SKILL: Utilize remainder of hour to work on the one or two movements you suck at most. _______________________________________________________ ALT STRENGTH: 50x handstand pushup, untimed. Break into as many sets as necessary. Rest 2-3 minutes between sets. SCALE: Substitute box-assist handstand pushup or standard pushup.
Posted on: Sun, 28 Dec 2014 01:25:44 +0000
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