Strength & Conditioning: 16 October 2015

Strength:

A.  Overhead Press:
 3 x 4-6
 If 6+, 5=, 4-

B.  Angled Press/Landmine Press
3x6-8. (Both arms.)
Grab 2x45 plates and wedge a barbell in between the cleavage. Prop the bar on about a 21" box with the sleever/collar supported on the box. Take a stagered stance with leg of pushing arm forward. Keep the hips square with the bar.  This is a strict press, minimize leg drive.

WOD:

9 Minute AMRAP
3/3 Front Rack Stationary Lunges @ 135/90
6 Shoulder to Overhead @ 135/90
10 Toes to Bar
1 Lap
Rest 3 Minutes
AMRAP Burpees in 2 minutes.
Each round = 21
Total WOD time = 15 min.
Score = Time of burpees and WOD