WMW1.3 Weighted Step Ups then Cindy-ish

Wednesday WMW1.3 29/1/14
[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of the press prior to the working weight. In-between MWOD areas of need and reverse hyper.
-No run/row today
[accordion title=”Strength”]
-ME Strict Press
Suggested rep scheme 5-5-3-3-1-1-1
Find your 1 rep max
[accordion title=”S&C WOD”]
-10 Rounds for time
5 Pull ups
10 Press Ups
15 Squats
-Mini Cindy
5 Pull ups
10 Press Ups
15 Squats
[accordion title=”Assistance”]
-Good mornings x5 x5
[accordion title=”Cool Down”]
-Immediately ride 400m post workout. Focus on good skill for the duration of this ride.
[accordion title=”Intent”]
A test to see your pure shoulder strength then the first of the benchmarks. We have gone for a short version to enable you to A)ram up slowly and B)get some good high intensity work C)recover better for next time.
Assistance with some good mornings, these will help your hips to move in a strong way and your trunk to be strong in a stable way. Just light, 5 rep max.

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