Wednesday, 26 July, 2017

 

WARM UP – MOBILITY

8-10 min:

Quick dynamic warm-up (include some lunge + squat warm-ups), Shoulder rotations, red band presses + pull aparts.

Review push press

 

WOD A

PUSH PRESS X 5

Use a 20 min running clock:

A1) 13 mins to find a 5RM Push Press

– Rest 2 mins –

A2) Every 2 min x 3 sets (@ 15, 17, and 19 mins) complete:

5 Push press @ 85-90% of A1

 

WOD B

EVENT 3 – 2017 REGIONALS (MODIFIED)

100-ft. kettlebell overhead walking lunge (24/16kg)

100 double-unders

50 wallballs (20/14 – 10ft)

10 rope climbs

50 wallballs

100 double-unders

100-ft. kettlebell overhead walking lunge

20 min time cap

 

ACCESSORY

5-7min aerobic cool down / flush,

then 3 rounds:

10 x L-Seated Arnold presses (DBs or KBs)

10 x Barbell Bicep curls

15-20 x GHD Sit-ups

then,

Crossover Symmetry: Recovery or Iron Scap