Warm-up
Spend 2 minutes in Z1
Then, 2 or 3 rounds
10 strict press
10 ring rows
1:00 plank hold
Mobility
Monster band shoulder mobility
Strength
A1. Strict press – 5×4; heavier than 12/12
A2. Weighted pull-ups – 5×4; AHAP
On December 12th, we did a 5×5 at 75% of our 1RM. Today, we are cutting 1 rep out of each set, so theoretically we should be able to add weight. Look back and figure out what that means to you and get after it.
WOD
“Out the Door”
9.15.21.27
Cals row
DB Thrusters (50/35#)(40/25#)
Intended stimulus – this is a workout where throwing caution to the wind and “winging it” will prove to be disastrous. Having an idea of where to break up your sets and how to pace each row will help in the long run. DB thrusters are a bit tricky and not done well, they will burn a lot more energy than needed. So try to stay tight, use your legs and really focus on driving the DB’s straight up overhead.
