NEWS
APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Off My Face”
STRENGTH
Press 3×10, across
Press 3×10, across
FOR REPS
AMRAP 10
10 Dumbbell Lunges
10 Dumbbell Push Press
Rest 1 Minute
AMRAP 10
10 Dumbbell Lunges
10 Dumbbell Push Press
Rest 1 Minute
Weight: 50/35
STRENGTH
Press 3×10, across
Press 3×10, across
FOR REPS
AMRAP 10
10 Dumbbell Lunges
10 Dumbbell Push Press
Rest 1 Minute
AMRAP 10
10 Dumbbell Lunges
10 Dumbbell Push Press
Rest 1 Minute
Weight: 35/20
STRENGTH
Press 3×10, across
Press 3×10, across
FOR REPS
AMRAP 10
10 Dumbbell Lunges
10 Dumbbell Push Press
Rest 1 Minute
AMRAP 10
10 Dumbbell Lunges
10 Dumbbell Push Press
Rest 1 Minute
Weight: 25/15
WOD GUIDANCE & GOALS
Coaches will help you build to 70-75% of your 1 rep max press (reps 5-10 should feel like WORK!) for your working sets of 10 reps. There is no leg involvement in the press which makes this movement difficult to cycle.
For the AMRAP 10, choose a weight for the dumbbell that you can lunge for 10 reps (weight held at your sides like suitcases) then push press for 10 reps (using your legs!) without putting the dumbbells down. After both movements take a one minute rest before starting the next set. Target 5 rounds.
Post Weight + Reps to Comments.
HOME WOD
2 Rounds
AMRAP 10
10 Lunges
10 Push Ups
ENDURANCE
Rest
120# / 6+15 MCx
55# X8, 5+7 25#
115# / 7 – 35#
110# / 7rds
MC x
Love the built in rests!!!
65#
MAx 7 rounds
55#
6+12, 25#
115#/7 rds MCx
60# 10/9/8
7 MAx
60#, 6+13 MAx
60# 10/10/8
was using 20# on round 3, then left quad tweaked so rest press only.
50# Dumbbells
7 Rounds. 1 & 2 35#. Round 3-7 45#
65#/ Unweighted step ups and 35# DB for push presses. 6 rounds total.
75#
7 25#
55#, 6×20#
55# x 10. 50# 2 x 10
5 rounds in OT 35# DBs lunges, 25# DBs PPs
65#
7 @30#
1 rd@110# 2rds@105#
7 MAx
65#/6+10 25#