WOD: 8/2/17

1a) 3×3-5 Wall Climbs
1b) 3×12 GHD Sit Ups
1c) 3×8 Bent Over Handle Row W/Landmine
1d) 3×8 Seated Dumbbell Shoulder Press

Intended Stimulus: Today’s strength work is not for time, but the intention is that you will move continuously between movements without extra rest, except for the loading or unloading of weights or implements.  The movements are arranged so that there is minimal interference between movements (i.e., push/pull format) and you will be able to work at heavy, near maximal loads.  Establish for yourself a good baseline with these movements, and make a note of loads and pace because we will be repeating this superset next week, but with added load and similar pace.

Sumo Deadlift High Pull (75/55)
Shoulder to Overhead
Box Jump (24/20)

Intended Stimulus: Find a load/rep format that will allow you to work through the entire triplet without much, if any, breaks.  The goal here is to challenge yourself to move faster and more continuously than you are comfortable with, while maintaining proper positioning through all 45 reps of each movement.  Ideally, you will be able to maintain or increase your cycling rate as the workout moves on.  You should push your glycolitic pathway with an all out effort on the final reps.    [Advanced: increase load as necessary]

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