Join us today, Saturday, 01 July, at 0900 for FREE!
No fitness experience needed!
Strength:
Shoulder Press
5 Shoulder press* + 10 double dumbbell push press*
5 Shoulder press + 8 double dumbbell push press*
5 Shoulder press + 6 double dumbbell push press*
5 Shoulder press + 4 double dumbbell push press*
5 Shoulder press + 2 double dumbbell push press*
For quality
*All sets of shoulder press are at the same load (75-80% of 1-RM SP).
*Increase DB load each set.
Conditioning:
Partner WOD
15/12 Cal bike
15 Toes-to-bar
50-ft Farmers carry (2×70/50)
4 rounds* for time
(8:00 cap)
*Alternate exercises
…rest 5:00, then…
15/12 Cal row
10 Burpees-over-rower
15 Alternating dumbbell snatches (50/35)
4 rounds* for time
(11:00 cap)
*Alternate rounds
Post results and experiences to comments
“Sape”
Part 1: 5:31 Rx
Part 2: 8:21 Rx
Part 2 was exhausting!
Partnered with Sierra for the SWOD
10, 12, 15, 20, 25# DB and did 53# SP
Partnered with John and Will shadowed John
Part 1
8:11
35# farmers carry
Part 2
10:16
Stepped over rower
30# DB