Mobility
Warm-up
Find a 10-20 meter area you can move back and forth along. If you don’t have that space, get creative.
Karaoke (Down and Back)
10 Push-ups
Fitness Level Substitution: Knee Push-ups
10 Air Squats
Fitness Level Substitution: Squat and jump forward landing in another squat without landing on your hands.
Strength Warm-up
10 Strict Presses (Just the Bar)
5 Strict Presses (40% of your 1 Rep Max)
5 Strict Presses (50% of your 1 Rep Max)
3 Strict Presses (60% of your 1 Rep Max)
These percentages are based off of the maximum amount of weight you could shoulder press one time = 1 Rep Max. If you do not know your 1 Rep Max, then use these percentages to estimate what your warm-up should look like
Strict Press
Skills / Strength
5 Sets (3:00 Rest)
Today, we want you to do 5 “working sets.” What this means is that the first set of 5 is challenging and then you do 4 more that are equally or more challenging. This may be around 80% of your 1 rep max strict press, but only you will know when your first set of 5 starts. We want you to push yourself. If you do not have a squat rack, you will need to power clean the weight to your shoulders to start. Here are a few checks for your starting position: 1) Bar weight towards the palms of your hands, 2) Elbows are slightly in front of the bar, 3) Forearms are vertical, 4) Butt is tight and abs are on, 5) Legs locked-out and your feet are flat on the ground about hip width apart.
WOD
5 Rounds for Time
10 Lunges Holding a Barbell Overhead (Men: 115lb / Women: 75lb)
Fitness Level Substitution: Lunges holding a bumper plate or metal plate overhead. This allows your shoulders to rotate easier into a stable position with your arm pits forward.
Fitness Level Substitution: Banded Clapping Push-up OR Knee Clapping Push-up OR Push-ups OR Knee Push-ups
Complete 10 Lunges (alternating from one leg to another; you can either walk or return back to your original position) holding a barbell overhead. Fight to keep your arms locked-out overhead and your armpits facing forward. Flex your wrists back as if you are a waiter holding a trey to help open your shoulders. Then perform 10 clapping push-ups. Keep your butt tight and your feet together. Repeat this sequence for a total of 5 rounds as fast as you can. Your score is your time. Post your time to comments.
Overhead Barbell Lunge
Cool-down
2:00 AMRAP (As Many Reps As Possible in 2 minutes)
Max Burpees
Set a clock for 2 minutes and do as many burpees as you can do:) This gives a new meaning to “cool-down.”
Burpee
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