Tuesday, September 18
We didn't test the push press in our testing phase so I want you to take your strict press number and add 20% to get your push press 1 rep max to work off of. If that number seems ridiculously high, drop it down 10 or 20 pounds. Always err on the low side. The WOD today features some new movements for many of you. You will start with the barbell racked on your back for the lunges and the box step ups. Alternate legs on both of these movements. When you finish those two drop your bar (under control please, and only if it has bumpers on it) and do the lateral hops over your bar. When it is time to pick the bar back up, please do a nice clean and then press it over your head and place it on your back. No ugly lifts off the floor.
Workout for Tuesday, September 18 Warmup Run 400/2 min. Jump Rope 3 Rounds 10 Hollow Rocks 10 Superman Rocks 10 Tuck Jumps 1 Wall Walk
Strength Push Press 10 @ bar 10 @ 60% 8 @ 65% 8 @ 70% 8 @ 75%
WOD 3 Rounds for time: 12 Steps Barbell Overhead Lunge (65/45) 16 Barbell Box Step Ups (24"/20") 20 Lateral Hops Over Barbell