8-11-2015

LIFT:

Strict Shoulder Press Wave

Part A
3x3 @75% of 1 rm
2x2 @80%
1x1  @85-90%

2x2 @82.5%
3x3 @77.5%

Part B
every 90 seconds for 10 rounds
Split Jerk
1.  3 reps @30-40# below 1 rm
2. 3 reps @30-40# below 
3. 2 rpes @20-30# below

4. rest (no more than 2mins)

5. 1 rep @15-20# below
6. 1 rep @15-20# below
7. 1 rep @10-15 below

8. rest (no more than 2 mins)

9. 1 rep @ 5-15# below
10. 1 rep max attempt 
 

High Skill:

EMOM12
1. Lateral handstand walk/ backwards
2. 1-5 deficit strict handstand pushups 6"/3"
3. 1-2 legless rope climb 
 

WOD:

6 x 800m @ mile pace
rest 2:00 between each
 

Here we see EaDo Elite athletes in action. No pain no gain!

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