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WOD 082616

Any fun plans this weekend?

Shoulder Mobility

Banded Shoulder Work(10-20 reps each)

Pass Throughs
Pull Aparts
OH Pull Aparts
Chest Press
Shoulder Press
Push-ups

Shoulder Press

Every 3 minutes, for 15-18 minutes (5-6 sets):
Shoulder Press

Perform the following reps and percentages:
* Set 1 – 5 reps @ 65% of 1-RM
* Set 2 – 4 reps @ 75%
* Set 3 – 2 rep @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 101-103%
* Set 6 (optional) – Exceed Set 5 weight

Metcon (Time)

Four rounds for time of:
Run 400 Meters
15 Push Presses (115/75 lbs)

Cut Season Cash Out

Tabata pull-ups or ring rows

Out of Town WOD

15 minute AMRAP
5 Squats
10 Push-ups
15 Sit-ups

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