WOD 130626

WOD 130626
Chest/Shoulder Concentration

Strength
Bench Press 5-5-5-5-5
**work past 85% 1RM**
5 Barbell Complex between sets

Strength
Dumbbell Decline Bench 4x8-10
Incline Dumbbell Flys 4x8-10

Powerlift Skill
Strict Shoulder Press 3x5
then
3 Rounds of
AMAP Shoulder Press to
AMAP Push Press

Met-Con
7 Rounds of
7 Thrusters
7 Pull Ups
**Increasing weight of thruster every round**

Cashout
3 Rounds of
12 Deltoid Fly
10 Alternating Side Raises
then
3 Rounds of
25 Shoulder Shrug
**Increasing weight after each round**

WOD 130625

WOD 130625
Legs Concentration

Strength
Front Squat 5-5-5-5-5-3RM

OLY Skillwork
10 min EMOM
Odd Minutes 2 Bear Complexes
Even Minutes 10 Alternating Pistols

Met-Con
For Time 1-2-3-4-5
Overhead Squat
Bar Muscle Ups

Cashout/AMAP
5 Rounds of
AMAP Back squat at 65% 1RM

WOD 130624

WOD 130624
Back Concentration

Strength
Deadlift 5-5-5-5-5-3RM

Strength
Weighted Pullups
5 Rounds of
5 light weighted pull ups
5 medium weighted pull ups
5 heavy weighted pull ups

OLY Skillwork
EMOM 6 minutes
3 Power Cleans

Met-Con
For time
1-2-3-4-5-6-7-8-9-10 reps
Power Cleans
30" Box jumps

Cashout/AMAP
Row 1000m