Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat Cow
Active Hang
Med Ball Push Press
Strict Press Demo / Progressions / Teaching
Strict press warm-up/practice/form checks
Strength
Every 2 Minute on the Minute x 5 Rounds
Push press x 5 reps buidling weight each set
Every Minute on the Minute x 3 Rounds
Push press x 5 reps @ 60% of the top set of the previous EMOM
* You do not have to do a 5 rep max PR attempt, however the last set should be very hard. (about a 8-9/10 difficulty) The following sets should feel much easier focus on technique and control.
WOD
In Pairs for Time
COMPETITIVE
100 Hand Release Push-ups
200 Sit-ups
300 Burpees
400 Air Squats
PERFORMANCE
100 Elevated Push-ups
200 Sit-ups
300 No Push-up Burpees
400 Air Squats
LIFESTYLE
100 Elevated Push-ups
200 Crunches
300 No push-up Burpees
400 Assisted Squats
WOD Competitive-Broken up into 2 sets of:
50 Hand Release Push Ups
100 Sit Up Ups
150 Burpees
200 Air Squats
Partnered with Julie for 1 + 65 timed out at 25min.
Push press 5×5 up to 100 lbs
WOD with Jen
WOD Competitive with Dave
Broke it up in 2 rounds of:
50 HRPU
100 Situps
150 Burpees
200 Air squats
Time : 26:39
Great job partner! We kept a good pace.
Thought we’d only have time to do half the WOD, so we split the reps in two. But after half, realized we had time to do it all, and ended up doing 2 rounds of 50/100/150/200.
Competitive, 26:39 with Maria!