Friday 8/17

Fitness


Shoulder press

10-8-6-4-2-ascending weight

Rest 2 minutes


WOD

"Newman"

3 sets

100 double unders

10 thrusters (75/45)

Rest 1 minute

Rest 3 minutes after set 3

3 sets

Row 20 cals

5 thrusters (95/65)

Rest 1 minute


Performance


Shoulder press

10-8-6-4-2-ascending weight

Rest 2 minutes


WOD

"Newman"

3 sets

100 double unders

10 thrusters (95/65)

Rest 1 minute

Rest 3 minutes after set 3

3 sets

Row 20 cals

5 thrusters (115/75)

Rest 1 minute


Competition


Shoulder press

10-8-6-4-2-ascending weight

Rest 2 minutes


WOD

"Newman"

3 sets

100 double unders

10 thrusters (135/95)

Rest 1 minute


Rest 3 minutes after set 3


3 sets

Row 20 cals

5 thrusters (165/115)

Rest 1 minute


Notes:

For the shoulder press portion of class you should be adding weight each set.  The last few reps of each set should be tough.  The workout is intervals where the goal is to finish the workout as fast as possible.  Go hard on each interval and focus on getting your heart rate down during your rest period.  The weight for the thrusters should be heavy but you should be able to do every set unbroken.