WOD Friday 10-30-20

Lifting: In 10 mins..

Shoulder Press 1×5 at 65%

Shoulder Press 1×5 at 75%

Shoulder Press 1×5 at 85%

Rest as needed between sets.

-Remember no Hips!, No Legs!, No body rock!

-Safety is key so don’t allow weight to be added if form is breaking down under load. -Rest between sets should be at least 90 secs

-Last set at 85% is max reps. Goal is at least 6 or more but not a must is form is breaking. Don’t push to failure!


For time:

100 Alternating Dumbbell Hang Clean & Jerks, 50/35 lbs

100 Box Jump Overs, 24/20 in

100 Single Arm Dumbbell Overhead Lunges, 50/35 lbs


During the Clean and jerk- partner hangs on pull up bar

During the Box Jump – partner holds plank

The DB OH lunges are done at the same time and is 100 lunges each.

Score = the time the last athlete finishes.

CAP 18 mins!