Tuesday WOD 20090428
Shoulder Press 1-1-1-1-1-1-1 reps
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
If you have access to a weights, do this WOD as Rx. Otherwise, use a pvc pipe or broomstick to practice your form. This is not done for time. Each rep is to be done with increasing weight. You are looking for your one rep max effort (1RM). If you feel your form is compromised do not increase the weight. Take as long as needed to recover between sets.
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Pili
I went to a new CF affiliate in NC. We did:
AMRAP in 15 minutes of:
10 BW Deadlift
20 Box Jumps, 20″ box
I did it as Rx. 5 rounds + 5 Deadlifts. First time these things did not throw my back out in a while.