Costume and FREE W.O.D. Saturday – 8/9/10am 10/31/20

30
Oct

Costume and FREE W.O.D. Saturday – 8/9/10am 10/31/20

Strength – 12 minutes

Find a 3 rep strict shoulder press max for the day

*DO NOT BEND THE KNEES! Buckle down with a tight body that is locked out before you start your lift. The knees should not bend.


Conditioning WOD – 16 minutes

As many rounds + reps as possible in 16 minutes of…

18/14 Calorie Machine
15 DB Deadlifts 50s/35s
12 DB Box Step ups 50s/35s R/L=2
9 Strict Shoulder Press 95/65

*If low on DBs for step ups, use a kettlebell of similar weight
*On deadlifts, one head of the DB much touch the floor each rep
*On step ups, hold a DB in each hand to your side and step up on a 20″ box, opening the hips at the top. Alternate legs.
*On strict press, NO KNEE BEND. Don’t allow yourself to do a push press!