4/11/18

Metcon (Time)

1. WOD (30:00 – 50:00)
With a partner for quality and time:
10-9-8-7-6-5-4-3-2-1:
Dumbbell Shoulder Press
Bench Press
Hang Power Clean

L3 – 45/30 DB’s, 155/105 bar
L2 – 45/30 DB’s, 115/85 bar
L1 – 45/30 DB’s, 75/55 bar

2. Cooldown w/Grip * Tricep work (50:00 – 60:00)
3 Rounds NOT for time:
0:30 Bar hang (overhand grip with thumbs wrapped).
20 Band Tricep Pushdown

COACH AND ATHLETE NOTES:
Press, press and more press until it’s time to pull. Have fun with this pressing stamina workout that is intended to be in the 15:00 range with the sets unbroken. We are using a partner to assist with spotting bench if needed and because two bars are needed..And, to maintain our focus on quality movement.