WOD for Friday, Nov 22, 2019

Strength 22-11-2019

Push Press: 1RM in 10 sets. Rest 2:00

  • Build over the course of 10 sets
  • Sets should look like: 3-3-2-2-1-1-1-1…
  • Option: 5 x 5 working technique and only adding weight if form permits

Conditioning 22-11-2019

AMRAP 15:00
KB Complex:
20 USA Swing
10/arm 1-Arm KB Push Press
10/arm Split Stance KB Rows
2/arm Turkish Get-ups
Rest as needed between rounds

  • Rx: 24/16kg
  • Try to go unbroken for the whole complex and then rest

Extra Credit 22-11-2019

  • Foam roll pecs x 60s each
  • Half-kneeling Biphasic Pec stretch x 60s each
  • Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

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