Warm Up
Row 400 Meters
Crossover Symmetry Shoulder Activation
THEN: 9-7-6 REPS:
-Light Kettlebell Swings
-AB MAT Sit ups
Finish with:
2 Rounds of:
-50’ High Knees
-50’ Karaoke
-50’ Soldier Kicks
WOD:
Every 4 Min for 4 Rounds
-Run 400 Meters/ OR Row
-20 KB/DB Swings
-Max Reps Strict Shoulder Press
*No Rest Between Rounds
RX MEN: 75#
RX WOMEN: 55#
Score: Total Strict Shoulder Presses
Goal: 50-80 Reps
**If you get less than 12 in your first round – go lighter. If you get more than 24 – go heavier.
To hit the goal, you’ll need to average 12-20 strict press reps per round. Set yourself up on the run and swings so that you’ll have about a minute for pressing.
Your rep count will likely decrease as the rounds progress so make sure you choose a load you think you can get at least 8-12 reps in the LAST round.
For the 400m run, you’re working with 2:00-2:30. Shorten the distance as needed to fit the time window.
For the swings, hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don’t allow it to pull you forward. Keep those heels down!
Strict press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.
To lower, move your face out of the way and keep your elbows in front of the bar.