FLOOR PRESS 1 RM

A) Strength:

1a) Floor Press 1 RM 
- Build to a max in 6-8 sets
- Sets should look like 5-4-3-2-1-1-1...
- Rest 60s between heavier sets
- Beginners (5 x 5), adding weight if form permits

1b) Complete 10-15 Banded Face Pull-aparts between sets of Floor Press

*Last done 2/14

B) WOD:

”Rolling Stone V2”

4 RFT: (20:00 Cap)

21/18 Calorie Row (S = 15/12 Cal Row)
15 Hang Power Cleans (Rx= 115/75, S = 95/65, 75/55, 65/35)
12 Shoulder to Overhead
9 Burpee Box Jumps w/ step down (Rx = 24/20, S = Lower Box, Burpees no Box)

Rx+ = 135/95 & 3/2 Bar Muscle-ups per round

Beginner Options:

Hang Power Clean & S2OH = 10 Barbell Rows & 8 Barbell Push Press (light)

C) Extra Credit:

Tabata (8 x 20s work/10s rest):

Odd - Wheels on the Bus
Even - Hollow Hold