WOD

November 24, 2014 – Form

box-jump

Workout of the Day

A.
Three sets of:
Dumbbell Shoulder Press x 6-8 reps at 20X2
30-second recovery
Goblet Squats x 10 reps at 20X0
60-second recovery

B.
For time, complete:
50-Calorie Row
30 Burpees
20 Dumbbell Ground to Overhead (45/25 lbs.)
10 Inverted Rows

C.
Three sets of:
Plank to Push-Up x 8 reps at 0505
60-second recovery between sets

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November 24, 2014 – Function

box-jump

Workout of the Day

A.
Six sets of:
Push Press x 3 reps at 80% of 1-RM Push Press
90-second recovery between sets

B.
Battle Series Online Qualifier Week Four
Complete as many rounds and reps as possible in 15 minutes of:
60-Calorie Row
50 Bar-Facing Burpees
30 Ground to Overhead (95/65 lbs.)
10 Chest-to-Bar Pull-Ups

C.
Two sets of:
Plank from Elbows x 90 seconds
Recover as needed

Part B is from the final week of the Battle Series Online Qualifier. Team Focus is representing. This is a fun little workout that fits in to what we had planned, and it has the added benefit of being able to see where your score would stack up with those who performed the qualifier. Check out the scores here after Monday at 5:00 p.m.

 

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November 24, 2014 – Focus

box-jump

Workout of the Day

AM Session

Five sets of:
500-Meter Row
2-minute recovery
400-Meter Run
2-minute recovery

PM Session

A.
Every two minutes, for 10 minutes (5 sets), complete:
Strict Shoulder Press x 2 reps at 85% of 1-RM Press

Then…

Every two minutes, for 10 minutes (5 sets), complete:
Push Press x 2 reps at 85% of 1-RM Push Press

B.
Battle Series Online Qualifier Week Four
Complete as many rounds and reps as possible in 15 minutes of:
60-Calorie Row
50 Bar-Facing Burpees
30 Ground to Overhead (95/65 lbs.)
10 Chest-to-Bar Pull-Ups

C.
Three sets of:
Plank Arm/Leg Lift x 30 seconds on each side
Recover as needed

Part B is from the final week of the Battle Series Online Qualifier. Team Focus is representing. This is a fun little workout that fits in to what we had planned, and it has the added benefit of being able to see where your score would stack up with those who performed the qualifier. Check out the scores here after Monday at 5:00 p.m.

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