WOD – Tue, Jan 28
Intent
Warm Up (Checkmark)
20/15 Cal Bike
20/15 Cal Row
100 Jumping jacks
1 round
_________
3 inch worm
6 scap push up
3 push up
3 rounds
_______
Empty barbell
3 strict press
3 dip and drive (no push press)
3 push press
2 rounds to feel a connection of the legs to arms.
Push Press (Weight)
Every 2:00 x 5 sets
Build to a heavy set of 3 Push Press through the 5 sets.
Conditioning (AMRAP – Reps)
RXConditioning:
2:00 on/ 2:00 off x 5 sets
15/12 Cal Row
12 Push Press (50/35lb. Db’s)
Max push up
Intermediate:
2:00 on/ 2:00 off x 5 sets
12/9 Cal Row
12 Push Press (35/20lb. Db’s)
Max push up
Baseline:
2:00 on/ 2:00 off x 5 sets
9/6 Cal Row
12 Push Press (20/15lb. Db’s)
Max push up
Cool Down (Weight)
3×10 dumbbell bent row
+
3x 15-25 hollow rock
Today is a big upper body developer! We will get strong and find out what we can push press for a heavy 3 and then we will train all the pressing muscles. While your heart rate should get high and stay high throughout the 2 minutes of work each round, there will be a big limitation on how far you can get into your push up set by your stamina in your chest, triceps and shoulders!