Tuesday, August 20, 2013

Wednesday - WOD 195 - WOD for God - Shoulder work

Even though we are faced with dark times and troubles ahead, have comfort knowing that you are protected. 
So don't give up, don't stop trying, and don't stop believing.

Psalm 23:4
Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me.

Strength (15 minutes)
Starting with 60% of your max press:
Complete the following until a 1RM is found for all 3 movements.
1-strict shoulder press
1-push press
1-push jerk
Example: attempt 95lbs on strict press, if successful move up in weight
Try 105 lbs on strict press, if failed, the attempt same weight with Push Press, if successful, move up
And so on until all 3 movements are maxed out.

WOD 1:
5 min AMRAP
4 Single Arm Snatches 35/20
8 renegade rows 35/20
12 Mountain climbers (using dumbbells as the base)

WOD 2:
5 minute AMRAP
4 toes 2 bar
8  hand release pushups

12 bar touches 

Foam rolling and mobility
hip flexors and shoulders (use a ball)

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