WOD 11/04/2022

2 sets
30-second Jump Rope
5 Empty Bar Shoulder Press
5 step back lunges
50ft Overhead walk with Dumbbell (25ft each arm)

2. Strength Prep
Once athletes finish the warm-up, they should be able to progress right into strength. Like the 10 rep last week, working up to an 8 rep max is no easy task and can fluctuate depending on the day. Athletes should only need 4-5 sets to establish an 8 rep, and during those building sets, we should only hit 3-5 reps (tops) so we don’t burn out. This is a huge mental test and should not be rushed! Make sure athletes stay smooth and maintain form through each rep. Athletes should be a little conservative with the weight and not feel like every rep is a 1RM.

3. Workout Prep
With partner
2 sets:
10 Double Unders (each)
1 Wall Walk (each)
10ft Single Arm Overhead Lunge Walk (each)

Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.

“The Great Gazoo”

Freedom (RX’d)

Partner Workout:
100-80-60-40-20
Double Unders
10-8-6-4-2
Wall Walks
*50ft Single arm Overhead Walking Dumbbell Lunge (50/35) after each set
*Split all reps in whatever sets you decide.