Tuesday, September 5, 2017


9:00 EMOM
3 Banded Bench Press @ 50% of Floor Press 1 RM
(First 3 rounds wide grip, then 3 rounds middle grip, then 3 rounds close grip)

2 Rounds:
1a) 12 DB Tate Press
1b) 25 Rear Delt Fly

5:00 EMOM
7 Shoulder to Overhead (135/95)
Max Rep Double Unders in the Remainder of the Minute

*Score is total number of double unders

Tip of the Day
Where should you rest in this workout?  At the end, when it's over.  Whenever you see shorter AMRAPs or EMOMs, they serve one of two purposes.  The shorter time domains are to either work on technique and strength to give work to rest ratios or to sprint as hard as you can.  Know the purpose and stimulus of the workout and listen to what your coach says they want you to get out of the WOD.