WOD:
OTE3:30×5
Shoulder press
5-5-5-5-5
Notes:
Start at around 60% of your One Rep Max. Climb from there for rounds 2,3 & 4.
Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
Score is Heaviest Weight completed for 5 reps AND how many EXTRA reps completed in round 5.
Not meant to be a 5 REP MAX.
POST WOD:
RX:
EMOM x 10
Odd Minute: :40 front-rack kettlebell hold (35/53 lb)
Even Minute: :40 hollow hold
Intermediate:
EMOM x 10
Odd Minute: :40 front-rack kettlebell hold (26/35 lb)
Even Minute: :40 hollow hold one knee tuck
Beginner:
EMOM x 10
Odd Minute: :40 front-rack kettlebell hold (18/26 lb)
Even Minute: :40 hollow hold knees tucked
Cool down :
2 sets:
:30 superman arch ups
:30 child’s pose