static movements – Mon 5.14.18

 In W.O.D.

Strength:  Shoulder Press 3-3-3-3-3

Conditioning: 4 rounds for time of:
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses
15 weighted pull-ups

Men: Use 2 50-lb. DBs  (or 53lb KBS) for presses, 1 for pull-ups
Women: Use 2 35-lb. DBs (or 35lb KBs) for presses, 1 for pull-ups

Scroll for scaling options.


Related:
• The Dumbell Press

Scaling
Reduce the static movements to something that can be done unbroken for at least the first round. The presses and pulls should be challenging. You may be able to complete them quickly in the early rounds, but they should be hard enough that they will need to be broken up in the later rounds.

Intermediate Option
4 rounds for time of:
45-second handstand hold
45-second static hang
15 dumbbell shoulder presses
15 strict pull-ups

Men: Use 2  DBs or KBs for presses
Women: Use 2 DBs or KBs for presses

Beginner Option
4 rounds for time of:
60-second bear crawl hold
60-second assisted static hang (toes on the ground)
10 dumbbell shoulder presses
10 ring rows

Men: Use 2 DBs or KBs for presses
Women: Use 2  DBs or KBs for presses


MARK your calendars!!

  • Mondays at 7pm The Compound is offering yoga!  All levels are welcome! $5 for members.  $10 for non-members.
  • May 11th – Game night at The Compound – 6 pm Brass Tap
  • May 19th: Leighna and Jared are competing at the 2018 CTS Wine Country Classic Weightlifting Meet in Napa! (http://pacificweightliftingassociation.org/e/2018-cts-wine-…)
  • May 28th – Memorial Day “Murph” – Classes at 8 and 9 am only that Monday
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