WOD

METCON

STRENGTH
Press
3×5+, building

Landmine Row – video HERE
3×15/side, build
Landmine Obliques – video HERE
3×20, build – total

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you work up to a 7.5/10 effort for the first working set of strict press. You’ll then ideally build for the next set (8/10) and the final set (8.5/10). On the last round do as many reps as possible, five being the minimum! Remember to keep your legs locked and no arching backward. Take at least two minutes between sets so your arms are completely recovered. Record your final weight and reps.

Then, NEW MOVEMENTS! For the landmine row and oblique exercises, use a light weight for the first set of fifteen reps then ideally build in weight each set. Record your heaviest weights.

Post Weights to Comments. Compare Scores HERE.