Monday
– In house Olympic WL Meet Saturday April 11 9 am

Shoulder Press (x 5 )
EMOM 12

Min 1: Pressing variation
Min 2 : Bicep Curl variation

Press:

Barbell: Strict Press x 5 or Push Jerk x 5

KB/DB: Kneeling or sitting pos
SA x 6-8 each side

BW: Plyo Push up (push up then walk two steps on hands one way then on next rep go back
x 8

Bicep curl
Use any odd object or weight and d0 10 curls (both arms at once)

Shoulder Press (x 5 )
EMOM 12

Min 1: Pressing variation
Min 2 : Bicep Curl variation

Press:

Barbell: Strict Press x 5 or Push Jerk x 5

KB/DB: Kneeling or sitting pos
SA x 6-8 each side

BW: Plyo Push up (push up then walk two steps on hands one way then on next rep go back
x 8

Bicep curl
Use any odd object or weight and d0 10 curls (both arms at once)

Metcon (AMRAP – Rounds and Reps)
10 min Amrap
8 single Arm Devil Presses (4 each side)
40 double unders or 80 single unders
200 m run or row – may modify to 6 flights of stairs

Rest 2 mins

10 min Amrap

repeat and pick up where you left off

Modifications:

SA Devil press
if want to use barbell perfrom a bar facing burpee then a barbell muscle snatch

KB still use SA
perfrom Burpee then perrfom KB hang snatch

Odd Object
burpee then odd object ground to overhead

DU:
No Jump rope
perform 40 lateral hope over an odd object

Cant run or row:

perform 60 mountain climbers

Categories: W.O.D.