MONDAY FEBRUARY 23, 2015

STRENGTH

SHOULDER PRESS (ADD 5 LB TO 1RM)

58% X 5 -- 63% X 3 -- 72% X 3 -- 81% X 3+

 

CONDITIONING WOD

14 MIN AMRAP

7   *HSPU  RX=FLOOR  A=25#+ABMAT  I=45#+ABMAT  (STRICT-NO KIPPING)

11   DEAD LIFT   RX=185/125  A=165/115 I=145/95

28   ELBOW TO KNEE CRUNCHES  RX/A=SHOULDER/HIPS MUST RETURN TO THE FLOOR -HANDS ON HEAD AND BOTH ELBOWS TOUCH BOTH KNEES--SCALE FROM THERE

 

DEAD LIFT WIEGHT==55% OF 1RM   RX=340/225 OR GREATER     A=300/210 OR GREATER   I=265/175 OR GREATER   1 REP MAXES--IF IN QUESTION TAKE 55% YOUR 1RM TO GET WEIGHT FOR WOD

*Additional Scale for HSPU = DB presses or HSPU off box (not regular pushups off box)