Saturday, June 19: Shoulder Day

This is what I was up to today at the FD...

Warm Up:
Seated Shoulder Press 20-15-10-5
Super set with...
Wide Grip Lat Pull-down 20-15-10-5

Jacob 95-115-135-145/100-110-120-130-140

WOD #1
Seated Shoulder Press 3-3-3-3-3
Super set with...
Wide Grip Lat Pull-down 3-3-3-3-3

Jacob 145-150-155-160-165/150-160-170-180-200

It was funny hanging from the bar then having to set in and pull it down to my back. Maxed out the machine in the station!

WOD #2
3 Rounds of: (No rest, all continuous.)
1 Minute Double Unders
1 Minutes Overhead Hold
*Note reps and weight used

Jacob
Round 1: 75 DU, 95lbs
Round 2: 42 DU, 95lbs
Round 3: 52 DU, 95lbs

Interesting WOD, really killed your shoulders and got you sweating quick. I couldn't hold the weight overhead the whole time and rested as needed. I got all 60 seconds overhead on the 1st round then had to lower it down twice the 2nd round, then ounce on the 3rd. ALl and all something different.

Plan on squating 5X5 at the station in the AM, then OHS 1X7 at home.

Hope to get 235lbs or better, but we'll see.