WARM UP – MOBILITY
3 rounds: (9 round tabata clock)
20s Single or Double-under skipping
10s rest
20s Plate ground to overhead
10s rest
20s Burpee to plate
10s rest
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Banded overhead / lat / pec stretch
Review & warm-up shoulder press + push press w/ empty barbell
WOD A
20 min running clock:
15 mins to build to a heavy 5 or new 5RM shoulder press, then:
At 17 & 20 min: Max rep Push Press (at your 5RM shoulder press weight)
SHOULDER PRESS X 5
2X MAX REPS PUSH PRESS @ 5RM SHOULDER PRESS WEIGHT
2 sets of max effort push press sets at established 5RM shoulder press weight
Combine number of reps from both sets
WOD B
100 PUSH-UPS FOR TIME*
Complete for time: 100/80 Push-ups @ 10X1* (you must pause for 1-second at the top of each push-up)
*Every time you break a set of push-ups, perform 40 Double-unders (30-45s max)
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Scale push-up volume / DU penalty as needed: Eg: 70 push-up / 25 DU’s
Choose a push-up progression where 15+ are doable on the first set or 2.
12 min time cap
ACCESSORY
3-4 sets: rest as needed
8-10 Barbell bicep curls @3,0,X,0
12-15 Rear delt flys
45-60s GHD paddling w/ dowel or wt. dowel (or static GHD hollow hold)
