WOD Brief
STRENGTH: 6min of Shoulder Press is for a shoulder warm-up. All lifts are from the ground today. No racks to include the warm-up 1 x 5
METCON: Be sure the weight that you add to your bar you and your partner can do at least a set of 5 for the shoulder press to start, this will set you up for success in the later rounds as fatigue sets in.
Strength
Shoulder Press 1 x 5 (3 warm-up sets)
- Every 2 min x 6min
W.O.D
“Pedal and Press”
For time:
Teams of 2
50 Shoulder Press 115/75
50 Assault Bike Cal
40 Push Press
40 Assault Bike Cal
30 Push Jerk
30 Assault Bike Cal
- 20min time cap.
- No racks.
- Partners can split the work however they choose.
Open/Performance – as written
Fitness – 40/40, 30/30, 20/20 @ 95/65
Post Work/Recovery
3 Supersets –
10 Dumbbell Bicep Curls
10/side Dumbbell Rows
2min rest