Strength
3 Sets of:
Single Arm Dumbbell Strict Press x 10
GHD Sit Ups x 15
MetCon
“Fight Gone Worse”
1 minute of Max Reps for each of the following movements:
Wall Balls 20/14
Dumbbell Snatch 50/35
Burpees over Dumbbell (Open Standard)
Parallete Leg Shoot Thru
Rest 1 minute
Repeat for a total of 3 Rounds.
Accessory work for today’s Strength portion. Warm yourself up to a moderate-heavy working weight for the Single Arm Dumbbell Strict Presses. You want to go heavy enough to challenge your shoulders, but not so heavy that your overall stability is compromised.
The MetCon is the same format as the “Fight Gone Bad” WOD but with different movements. The Coach will demo the Parallete Leg Shoot Thru before the workout but it’s a very simple movement. You start in a hand plank holding onto the Paralletes (a reverse hollow body is ideal here) then jump your legs in front of you while constantly pressing down on those Paralletes with your hands. To finish the rep you kick you legs back into the starting position.