Wednesday, July 22, 2015

Tiare can back it up

072215 WOD

A. 6:00 AMRAP with teams of two:

Partner 1) Row 250 meters

Partner 2) Plank hold – any style

Switching

B. Press – 5/3/1 month 3 | week 4 – TESTING

Take 20 minutes to find your 1RM (everyone may find a 1RM, as this lift is not as taxing as the others we’ve been testing). DO NOT USE A SPOTTER! Drop the bar when you fail or lower it into the rack position. Increase by small increments as you increase. Use microplates, a belt, whatever you got. Film your friends and text us with coverage! Good luck, everyone!

Suggested warmup loads:

1 x 5 @ 50%

1 x 3 @ 60%

1 x 2 @ 70%

1 x 1 @ 80%

1 x 1 @ 90%

1 x 1 @ 95%

1 x 1 @ 100+%

C. EMOM 12:00

Minute 1: 100-meter run

Minute 2: 15 ball slams (30/20)

Minute 3: 10/8 handstand push-ups

>> On-Ramp

EMOM 12:00

Minute 1: 100-meter run

Minute 2: 15 ball slams

Minute 3: 10-15 seated dumbbell presses