August 22, 2011
Max Rep Ground to OH / Body weight Conditioning
Warm Up
Mobility and Line Drills
Strength Workout
15 Minutes to find 1 Rep Max “Chest to Overhead”
start warm up sets with 3 reps until no longer hitting 3 reps then switch to 1 reps to hit max load. 15 Minutes to find 1 Rep Max.
rest 5 minutes then:
Body weight Conditioning Workout
Rx / Rx plus
3 Minutes Max Pull Ups / Chest 2 Bar Pull Ups
1 Minute Rest
3 Minutes Max Push Ups / Hand Stand Push Ups
1 Minute Rest
3 Minutes Max Dips / Ring Dips
Cool Down
Stretching
Coaches Notes: Strength WOD – you have 15 minutes to find 1 Rep Max on Chest to Overhead anyway you want. If rack available you may use it. Conditioning WOD – you have 3 Minutes to max rep each exercise with a 1 Minute rest between efforts. Total reps = Score. You have a choice to do Rx or Rx plus on each movement.
Rx plus
39/21/33
185 Strict Shoulder Press
190 Fail
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