WOD – Wed, Nov 2
Warm-up
Push Press (Weight)
WOD PRIMER
2 sets:
5 push presses
5 KB swings
5 box jumps
– Rest :30 between sets.
Jack (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
https://www.crossfit.com/workout/2010/09/29#/comments
INTERMEDIATE
BEGINNER
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
https://www.crossfit.com/workout/2010/09/29#/comments
INTERMEDIATE
AMRAP 20:
10 push presses (65/95 lb)
10 KB swings (26/44 lb)
10 box jumps (20/24 in)
BEGINNER
AMRAP 20:
10 push presses (35/45 lb)
10 KB swings (18/26 lb)
10 box step-ups (12/20 in)
INTENDED STIMULUS
- Complete 10-15+ rounds.
- First of three CrossFit Hero workouts in the month of November.
- Light to moderate loading allowing you to go unbroken.
- Lots of rounds and lots of volume.
Cool Down
1 set:
1:00 upper back lacrosse ball/side
1:00 lacrosse ball on calf/side
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
10 alternating Samson stretch
10 push-ups to down dog
10 unweighted Kang squats
1 set:
10 tuck jumps
10 shoulder presses (empty barbell)
10 KB deadlifts
10 box step-ups
1 set:
10 alternating jumping lunges
10 push presses (empty barbell)
10 KB swings
10 box jumps
PUSH PRESS REVIEW
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