Saturday, 01 July 2023

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

2 Responses
  1. Michelle Milstead

    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