Thursday March 7, 2024

“Fitness is not about being better than someone else … It’s about being better than you used to be.” – Khloe Kardashian

Warm Up: 
2 rounds:
:45 single-unders
:45 inchworm + push-ups
:45 hollow rocks
:45 burpee + max-effort jump and reaches
– Rest :15 between movements.

Specific Warm-Up:
3-4 sets:
3 shoulder presses
– Build to around 80% of 1-rep-max shoulder press.

WOD:
For load:
Shoulder press
2-2-2-2-2-2-2-2-2-2
– Perform a new set every 2:00.

Intermediate: 
Same as Rx

Beginner:
Same as Rx

Home Workout: 
Every 2:00 for 10 sets:
5 strict handstand push-ups
Max-rep unbroken dumbbell presses (35/50 lb)
– Use two dumbbells.

Movement scaling options:
Shoulder press: Load, dumbbell options, bench press (overhead limitation)

Cool down:
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts