A. Three sets of:
Barbell or Dumbbell Shoulder Press x 6-8 reps
Rest 45 seconds
Supine Single Leg Hip Bridge x 6-8 reps each leg @ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B. Complete as many rounds and reps as possible in 7 minutes of:
7 L-Seated Dumbbell Press
7 Ring or Stationary Dips
7 Burpees
A. Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%
Please compare your results to January 19, 2016.
B. Complete as many rounds and reps as possible in 7 minutes of:
7 Strict Handstand Push-Ups
7 Ring Dips
7 Burpees
A. Take 20 minutes to build to today’s 1-RM Snatch and then…
Five sets of:
Snatch x 1 rep @ 90% of today’s single
Rest as needed
B. Take 20 minutes to build to today’s 1-RM Clean & Jerk and then…
Five sets of:
Clean & Jerk x 1 rep @ 90% of today’s single
Rest as needed
C. Every minute, on the minute, for 8 minutes:
Back Squat x 2 reps @ 75-80% of 1-RM
warm up:
shuttle run relay with med ball (set up mb at each cone and shuttle them back to your team then have the next shuttle them back)
then…5:00 choices choice of ROM
skill:
HANDstand holds on the wall or “stinkbug” progressions
plank holds and side planks
*WHO can hold the longest plank?
WOD:
AMRAP in 8
row 150m
5 burpees
8 walking lunges
GAME: Leap Frog for Leap Year!!!!