WOD: I Have The Power

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Build That Strong Body With Shoulder Presses

Dedicated to the strong amazon ladies. I drew this Wonder Woman kind of crossfit-ty. Clickity-click fitness shtick.

Barbell Shoulder Presses with Wonder Woman

WOD: I Have The Power 2015-08-26

Workout Technique:

  • sets x reps; dumbbells (DB); barbells (BB)
  • Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default
  • (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set
  • Build up to work sets
  • Dirty 30s = Reps of 10 top half; 10 bottom half; 10 full

Workout Program:

A. BB Squats: 3 x 5,3,1 reps↑

B. BB Shoulder Press: 3 x 6 reps

C. BB Bench Press: 4 x 8 reps + drop set (4.0.1.0)

D. DB Lat Rows L/R: 4 x 8 reps (3.0.1.0)

E. Cable W-Pulldowns w/ handles: 4 x 8 reps (3.0.1.0)

F. Cable Kneeling X-Flyes overhead: 3 x 8 reps (3.0.1.0)

Devour!

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