Foam roll 1 min
triceps smash on foam roller
20 band pull apart (10 palms down and 10 palms up)
Then:
3 rnds
4 push-ups
6 box jumps
8 cal bike

5 x -10 Push Press

Work to a heavy push press single
Then
2x3 @ 70% of single
2x3 @ 67.5% of single
2x3 @ 65% of single
2x3 @ 62.5% of single
2x3 @ 60% of single                

After each set of Push Press, perform 3 max height Medball throws with a 20/14lb ball. Perform as a push press rather than a wall ball throw. Pressing speed is king in this session. Touch and go only if pressing stays powerful.          
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5/10/2022 - WOD

For Time
6 burpee box jump-overs (Rx+ Box step overs with 35/25 pair dumbbells)
24 wall balls 20/14
6 burpee box jump-overs
Rest 1:00
21 wall balls
6 burpee box jump-overs
18 wall balls
Rest 1:00
15 wall balls
6 burpee box jump-overs
12 wall balls
6 burpee box jump-overs
9 wall balls

Duration Medium
Feel: Gas
Pacing: Reach


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Comments

Lindsay Rawls 1 week, 2 days ago / Reply

5/10/2022 - WOD: 8:35

Lindsay Rawls 1 week, 2 days ago / Reply

Push Press: 125 lbs

Michael Bordeaux

Michael Bordeaux 1 week, 3 days ago / Reply

5/10/2022 - WOD: 8:17

Lauren Van Woudenberg 1 week, 3 days ago / Reply

5/10/2022 - WOD: 12:43
Notes: burpee box step overs

Robert Woodell

Robert Woodell 1 week, 3 days ago / Reply

Push Press: 135 lbs

Robert Woodell

Robert Woodell 1 week, 3 days ago / Reply

5/10/2022 - WOD: 16:17

Brittney Dickson

Brittney Dickson 1 week, 3 days ago / Reply

5/10/2022 - WOD: 9:07

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