WOD

“Press”

METCON

Press
2×8 at 67%
2×6 at 70%
3×4 at 75%
EMOM 12
1. Plate Push
2. 20 Alternating V-Ups
3. 20 Plated Russian Twists
4. 20 Hollow Rocks

MASTERS

Press
2×8 at 67%
2×6 at 70%
3×4 at 75%
EMOM 12
1. Plate Push
2. 20 Alternating V-Ups
3. 20 Plated Russian Twists
4. 20 Hollow Rocks

MOVE

Press
2×8 at 67%
2×6 at 70%
3×4 at 75%
EMOM 12
1. Plate Push
2. 20 Alternating V-Ups
3. 20 Plated Russian Twists
4. 20 Hollow Rocks

WOD GUIDANCE & GOALS
HEAVY DAY! Yes, those percentages are correct. You will start your working sets at almost a 7/10 effort. Reps 6-8 will get spicy. Same for the sets of 6, reps 4-6 will start to feel heavy. Then for the sets of 4 reps, reps 2-4 feel heavy. For the EMOM, start with a plate push down and back on the turf (about :30), then continue with an abdominal massacre.

Post Weight to Comments.

HOME WOD

EMOM 12
1. 50m shuttle sprint
2. 20 Alternating V-Ups
3. 20 Russian Twists
4. 20 Hollow Rocks

ENDURANCE

8 x Tabata for distance