Midline and shoulders
Today we’ll be letting the clock be our guide in the strength and the WOD. Going overhead for the press, we’ll be setting a heavy but achievable weight and doing it 5 at a time, 4 sets worth.
Then we’ll get set up for a tidy 16 minute workout that brings a new challenge with each minute. It may not seem bad at first, but this is a great day for building strength, stability overhead, and capacity. Just like Tuesday, succeeding here is going to be all about stabilizing your midline in order to transfer power effectively – with the added difficulty of keeping those shoulders steady as we go.
This is a nice piece of work that shouldn’t burn anyone too hard before tomorrow’s CF Open 20.2, but it’s definitely a plan that will prove helpful to building your work capacity.
Every 2 min, 4 sets total
Strict press x5 (sets across)
15 box jumps
15 hollow rocks
14 KB hang power snatches (53/35)
14 S.A. KB overhead lunge steps (53/35)
*One arm per round on the KB movements