Fitness
Shoulder press
Every 2 minutes for 5 sets-4 reps-70-80%
WOD
"Adonis Creed"
For time
30-20-10
Cal bike or row
Shoulder to overhead (75/45)
Performance
Shoulder press
Every 2 minutes for 5 sets-4 reps-70-80%
WOD
"Adonis Creed"
For time
30-20-10
Cal bike or row
Shoulder to overhead (95/65)
Competition
Shoulder press
Every 2 minutes for 5 sets-4 reps-70-80%
WOD
"Adonis Creed"
For time
30-20-10
Cal bike
Shoulder to overhead (135/95)
Notes:
We will start the day with some shoulder press work. Try to build across all 5 sets. For the workout push the pace on the machine and try to do the shoulder to overhead in 1-3 sets. Make this one hurt.