June 6, 2018

 

a) WARM UP:

3 Rounds:

  • 10 jumping jacks
  • 10 push ups
  • 10 lunges
  • 10 empty bar push presses
  • 5 wall balls

 

b) STRENGTH: Push Press

On the 2:00 x 6 Rounds:

  • Rounds 1-2: 5 Push Presses
  • Rounds 3-4: 4 Push Presses
  • Rounds 5-6: 3 Push Presses

Aim to build throughout all six sets, finishing with a moderate to heavy triple on round 6.

c) WOD:

3 Rounds, For Time:

  • 30/21 Calorie Row
  • 25 Wallballs (20/14–>10/9’ target)
  • 20 Hang Clean and Jerks (135/95)

 

 

d) ACCESSORY:

Not For Time:

  • 75 Banded Tricep Pushdowns
  • 50 Banded Pull-Aparts
  • 25 Banded Tricep Pushdowns
  • 25 Banded Pull-Aparts
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