WOD – Mon, May 19
Intent
Warm Up (Checkmark)
(0:00–10:00)
3 Rounds:
- 10 KB deadlifts
- 10 shoulder taps
- 10 KB push press (light)
- 5 scap pull up + 5 kip swing
- 30 single unders
Push Press (Weight)
(10:00–25:00) Build to a heavy 5-rep push press from the rack.
*Use time wisely here and be building in load but not doing 5 reps each time you unrack the barbell otherwise you may accumulate too much fatigue before the weights get heavy. You must establish a heavy 5, if you accomplish that and there is still more in the tank, make an increase and try again.
Conditioning (Time)
RXConditioning (25:00–45:00)
“Spring Clean” For time:
- 21-15-9
- Push Press (115/85lb.)
- Chest to bar pull up
- Double-Unders (63-45-27 reps)
Goal: Sub 7:00
Cap: 10:00
Intermediate:
- 75/55 Push Press
- Jumping chest to bar pull-ups or banded chest to bar pull up (could also consider keeping the movement as prescribed and simply reducing the number of reps!)
- 2x Single Unders
Baseline:
- 15/10lb. Push Press (DBs if needed)
- Inverted Rows or Ring Rows
- 2x Single Unders
Cool Down (Checkmark)
(45:00–53:00)
- :30 child’s pose
- :30 wrist stretch
-
10 wall slides (
)
Test overhead strength, then condition with moderate push/pull focus and double-unders. Working on shoulder to overhead as a specific fitness capacity will help strict press strength, HSPU, thrusters, split jerks and much more. Today we focus on push press under load and fatigue after we get after it in our strength work.