Wednesday, January 17th
Strength: Take 8-10 sets and build to a 1RM Push Press. Being efficient with the push press is all about proper dip/drive. If you have a current 1RM try to beat it by 5#’s.
Metcon: Open WOD 13.4 is a workout that can get away from you quick if you’re not smart about pacing. Reason being, clean and jerks are a global movement so this workout is a good one to go with singles instead of touch n go.
Strength
Push Press: 1RM. Rest 2:00
– Take 8-10 sets and build to a 1RM. Sets may look like 3-3-2-2-1-1-1
WOD
“Open WOD 13.4”
AMRAP 7:
3 Clean and Jerk (135, 95)
3 T2B
6 Clean and Jerk
6 T2B
9 Clean + Jerk
9 T2B
12 Clean + Jerk
12 T2B
And so on..
L3: (115, 75)
L2: (95, 65) (Knee Raises)
L1: (75, 55) (Sit-ups)
Score = total reps