04/22 WOD

Shoulder Press 5×3 90% , 2-3min rest between sets

Rest 5min

3 Rounds
2 Accents 12ft L-sit Rope Climb, sit start on the ground.
8 Box Jumps 30″, whole foot on the box
50 Step walking lunges

3+ Hours After CFE Strength & Conditioning WOD

Choose ONE of the Following sports:
Swim, Bike Run, C2

All out efforts:

3 Rounds, 2 Min total rest between rounds
30sec on 30 off, 30 sec on 25 off, 30 sec on 20 off, 30 sec on 15 off, 30 sec on 10 off 30 sec on 5 off, 30 sec on Rest!

I actually did these in reverse from above. Did the C2 rower and stayed reasonably consistent.

949m - 935m - 916m

Shoulder press: 95 - 105 - 110 - 115 - 115

3 Round metcon: 14:19

Warmup: 1000m row for rowing WOD. 500 single unders, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips), shoulder press 10@45#