Warm up: Every 75 seconds: BTN Push press: 3 x 2 2. BTN Push Jerk: 3 x 2 3. Heaving snatch balance: 3 x 2 4. For time: 50 Overhead squats @ 135 / 93 10 Pullups every time you put the bar down
Tag Archives: Push press
WOD Friday October 5th
Warm up: Some pushin’ and pullin’ Bench press: 3 x 12 reps 2. Every 90 seconds for 6 sets: Hang power clean + Push press + jerk + jerk 3. 8 Rounds for time of: 8 Pushups 12 Air squats Cash out with a 200 meter run
WOD Wednesday July 11th
Warm up: 100′ high skip / 100′ karaoke / 100′ side shuffle / 100′ back pedal / 100′ broad jump 4 Rounds for time: 400 meter run 20 Box jumps @ 24 / 20″ 20 Push press @ 75 / 53 ( if you drop the bar do 5 burpees ) 20 Ball slams
WOD Tuesday July 3rd
Warm up: 400 meter run / Empty bar work Every 2 minutes for 16 minutes: 2 Power cleans + 1 Push press + 2 jerks 2. 4 Rounds for time: 15 Pullups 20 sit ups 25 Air squats https://www.youtube.com/watch?v=ISOhGcVPcLw
WOD Thursday June 21st
Warm up: 15 Back extensions / 15 Banded row / 15 straight arm band pulldown Pendlay row: 5 x 8 2. 2 Rounds for time: 20 Lunges ( Back rack) @ 135 / 93 20 Push presses @ 135 / 93 20 Pullups
WOD Tuesday June 19th
Warm up: 2 minute row / 20 pushups 5 sets of 1 strict press + 5 Push press 2. 3 Rounds for time of: 30 1.5 / 1 pood kb snatches 45 Calorie row 60 Double unders
WOD Tuesday June 12th
Warm up: 500 meter row or bike / 50 rope waves 5 sets of 2 strict press + 4 Push press 2. For time: 50 Calorie row or bike 50 Burpees
WOD Tuesday June 5th
Warm up: 200 meter run / 30 ball slams 20 minutes to complete 5 work sets of: 3 Strict press + 3 Push press ( Don’t count your warm up sets) 2. For time: 30 Sit ups 28 Wallballs 26 Double leg mountain climbers 24 Sit ups 22 Wallballs 20 Double leg mountain climbers 18Continue reading “WOD Tuesday June 5th”
WOD Tuesday March 27th
Warm up: Jerk technique stuff Every 3 Minutes for 15 Minutes: 3 Push presses + 3 Jerks + The right number of kipping pullups 2. For time: 400 meter run 20 Power snatches or Snatches @ 3/4 body weight
WOD Monday March 12th
Warm up: 200′ shuttle jog / Banded good mornings x 15 / 200′ shuttle jog / Glute ham raise x 15 Back squat: 5 x 5 ( sets across) @ about 5 – 10% less than your top set of 5 last week 2. For time: 20 Push presses @ 135 / 93 30 RingContinue reading “WOD Monday March 12th”
CrossFit Havoc 