WOD 9.5.18

Warrior’s Path CrossFit – CrossFit

QOD (Quote Of The Day)

Bulletproof Shoulders Testing Session #2 (No Measure)

PART ONE: High Pull 1 set of max reps 1 Arm High Pull at 30% of your bodyweight with Right Arm Rest 2min 1 set of max reps 1 Arm High Pull at 30% of your bodyweight with Left Arm * Use the percentages as rough guidelines. If you don’t have a load that matches it, scale towards the closest weight either way.

Rest 3min

PART TWO: Shoulder Press (Single Arm) 1 set of max reps 1 Arm Shoulder Press at 30% of your bodyweight with Left Arm Rest 2min 1 set of max reps 1 Arm Shoulder Press at 30% of your bodyweight with Right Arm * Use the percentages as rough guidelines. If you don’t have a load that matches it, scale towards the closest weight either way.

Rest 3min

PART THREE: 1 Arm Farmers Carry Establish your max weight for 100m on each arm in 1-2 sets. * They need to walk 100m with their Right arm AND their Left Arm for a total of 200m. Rest in between each arm.

Metcon (Time)

20 HSPU *

40 Toes to Bar

80 Double Unders

20 HSPU

40 MB Situps (20/14)

80 Double Unders

20 HSPU
*Today we scale HSPU to

a seated barbell press

Categories: WOD

Previous Post:

«

Next Post:

»