10/5/12: Core Friday

  • Strength – Shoulder Press – 5×5 – Same weight across sets
  • WOD – 15 min AMRAP
    • 7 HSPU (25#s to 1 abmat)
    • 11 Toes To Bar
    • 15 Overhead Walking Lunges (45#/25#)
      • Coach’s Notes: On the HSPU, set a target that you will be able to hit throughout the entire workout.  Focus on getting your head through as you press.  Sub Dumbbell strict press if you do not have hspus.  On toes to bar, try using a kip and getting into a rhythm.  OHWL should be unbroken every time.  Don’t put that weight down until you finish the 15 steps.  1-for-1 on lunges.
  • Additional Cardio  (If you missed this yesterday) – 15 min row + 15 min run
Chris M. locks it out

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