For Time: "Leave Nothing in the Tank."

Healthy Shoulders Complex Cycle 2: Week 3

Athletes will have 12 minutes to complete 3 rounds of the healthy shoulders complex.

3 Round Superset
1A. Single arm DB strict press x 10 per arm @ moderate +5# form last week
1B. BB high pull x 10 @ moderate

*Form and tempo should be prioritized over load. Only increase weight if form looks good!

WOD

For Time:

2,000 meter time trial

30 minute time cap!!


 

 

Every 3 minutes for 15 minutes: "Grip Don't Fail me Now."

Front Squat

Athletes will have 14 minute to complete the following:

5 x 3 front squats @ 80%

*This should be a 5 to 15# increase from last week depending on your 1RM. Belts and shoes are permitted!

WOD

Every 3 minutes for 15 minutes

12 Burpees
8 UB clean and jerks (95/65#)

*Clean and jerk reps increase by 2 each round!!
*Athletes may increase the weight to (115/85) if their coach agrees!


 

 

Every 3 minutes: Rowing + Push-Ups and Deads

Strength: Healthy Shoulders Complex Cycle 2: Week 3

Athletes will have 12 minutes to complete 3 rounds of the following:

1A. Single arm DB strict press x 10 per arm @ moderate +5# form last week
1B. BB high pull x 10 @ moderate

*Form and tempo should be prioritized over load.

WOD

Every 3 minutes, for 15 minutes

15 Calorie row
12 Pause HR push ups
9 Deadlifts (225/155)