WOD for Friday, Jan 04, 2019

Strength 04-01-2019

Shoulder Press (Strict Press) 1RM. Rest 2:00
– build to a 1-Rep max over the course of 6-7 sets.
– Option: 5 x 5, adding light weight per set. Rest 2:00

Open 12.3

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN – includes Masters Men 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN – includes Masters Women 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
55 pound Push press, 12 reps
9 Toes-to-bar

Extra Credit 04-01-2019

Ring Rows with pause: 4 x 10-15. Rest 60s.
– Option: wear a vest + elevated feet
– Pause for 1 second at the top

Open Gym

Make a note of your achievements in 'Open Gym'

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