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WOD - Thursday 2021-02-18


Today’s WOD is a strength training session with the focus of lifting heavy loads on each movement. We start with the least technical movement and weakest of the lifts and we will build to the most technical and our strongest overhead movement. You can increase your weights throughout the sets or stick with a weight and focus on technique and movement patterns. Take proper rest between sets to allow recovery and good efforts for each lift.


Mobility - 2 rounds

  • 1 min of single unders

  • 2 wall walks + 10 sec handstand hold after 2nd walk

  • 45 sec wall hinge shoulder stretch

Activation - empty barbell

  • 5 shoulder presses

  • 5 dip and drives with barbell on shoulders

  • 5 drop to overhead position

  • 5 push jerks

3 sets

  • 1 shoulder press + 1 push press + 1 push jerk

    • Final set should be slightly below first WOD weight for shoulder press


Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push jerk 5-5-5-5-5 reps


1 min wall hinge shoulder stretch

T-spine stretch

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