HAPPY FRIDAY…. BANDED SHOULDER PRESSES…. LOVE THEM

 

Warm up 

Banded arm releases 

Peanut / roll back and forearms

Banded hamstring stretch 

3 rds 

• 10 ps lunges with torso twists
• 5 ps jumping lunges
• 8 PS SINGLE ARM BANDED SHOULDER PRESS

NOTHING OVERHEAD IF YOU HAVE MOBILITY ISSUES, SHOULDER OR NECK PAIN.

 

CHOOSES ….SNATCH COMPLEX OR DL WOD AND WHY NOT DO THE AMRAP ??

 

 #1 Snatch Complex, SHOULDER OR NECK ISSUES DO WOD 2

On the 1:30 x 6 Sets:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Set 1: 50% of 1RM Snatch
Set 2: 54% of 1RM Snatch
Set 3: 58% of 1RM Snatch
Set 4 – 62% of 1RM Snatch
Sets 5-6: 65-70% of 1RM Snatch

#2 “Dead Space”

On the 5:00 x 5 Rounds:
7 Deadlifts (185/135)
20 Alternating Jumping Lunges
7 Deadlifts (185/135)
200m run

“WHY NOT”

AMRAP 15:
60 Double Unders 100 SINGLE SKIPS 
20 Toes to Bar/ T 2 R     T 2 D 
10 Hang Squat Snatches (135/95)/deficit DL on Weight plates use Kettle bells Tempo 3/1/1    start at bottom