WOD – Sun, Feb 5
Warm-up
Push Press (3 sets x 3 push presses
2 sets x 5 push presses)
2 sets x 5 push presses)
Increasing in weight after each set.
Metcon (Weight)
RX
Every 3:00 x 7 sets for load:
50 double-unders
5 push presses
INTERMEDIATE
Every 3:00 x 7 sets for load:
20 double-unders
5 push presses
BEGINNER
Every 3:00 x 7 sets for load:
50 single-unders
5 push presses
Skill Work
Accumulate:
30 Sots presses
– Add load as desired.
– Scale the Sots press to a seated Sots press on a box. The athletes should sit just to parallel.
Cool Down
3 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
Movement // Substitute
:20-:30 at each movement.
Single-unders
Single-under jog in place
Single-under jump front to back
Single-under jump side to side
Single-under jumping lunges
Single-under left leg
Single-under right leg
1 set:
10 single-unders with a high jump
10 shoulder presses
2 sets:
10 double-under attempts
5 shoulder presses alternating from front to back rack
PUSH PRESS PROGRESSION | 7:00