W.O.D.- Tuesday the 21-05-13W.O.D 10 minutes to get a max height box jump then 3 4 minute rounds with 2 minutes break between each round of: 30 kettlebell 30 burpees max double unders score is double unders then 500 meter row […]
- Tuesday the 21-05-13
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Tag Archives: Push Press
Wednesday the 15-05-13
W.O.D 20 minutes to work up to a 3 rep max press then amrap 7 minutes 7 thrusters 45/30kg 7 pullups
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Exercises: bench press, Pullups, Push Jerk, Push Press, Shoulder Press, Thrusters
Friday the 26-04-13
W.O.D 20 minutes to work up to a 5 rep max press then amrap 7 minutes 3 hang power cleans 45/30kg 3 pushpress 45/30kg 6 6 9 9 and so on until the the 7 minutes is up then 3 [...]
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Exercises: Power Clean, Push Press
Monday the 15-04-13
Skill – push jerk W.O.D 10 shoulder press 45/30kg 15 overhead squats 20 pushpress 25 front squats 30 push jerk 35 back squats use the same weight for all movements 12 minute cut off point then amrap 5 minutes of [...]
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Exercises: Back Squat, Double Unders, Front Squat, Overhead Squat, Push Jerk, Push Press, Shoulder Press, Squat
Monday the 25-03-13
Skill – power clean W.O.D “Grace” 30 ground to overhead 60/40kg then 2k row or 2k run
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Exercises: Power Clean, Push Jerk, Push Press, Row, Run
Tuesday the 05-03-13
Skill – kettlebell snatch W.O.D “Fight Gone Bad” 3 five minute rounds, 5 movements per round, 1 minute per movement, 1 minute break between rounds 1. wallballs 9/7kg 2. sumo deadlift highpulls 35/25kg 3. box jumps 24/18″ 4. pushpress 35/25kg [...]
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Exercises: Box Jump, Push Press, Row, Sumo Deadlift Highpull, Wallballs
Wednesday the 13-02-13
Skill 10 minutes of your choice W.O.D 100 pushpress 45/30kg every time you drop the bar from your rack position do 10 kettlebell swings at 24/16kg then 3 by 60 meter prowler push – optional
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Exercises: Kettlebell Swings, Push Press
Thursday the 07-02-13
Skill – 10 minutes of your choice W.O.D amrap 15 minutes 400 meter run 10 burpees max pushpress 45/30kg then amrap 3 minutes double unders
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Exercises: Burpees, Double Unders, Push Press, Run
Tuesday the 29-01-13
W.O.D 3 sets of 10 press then 21,15,9 pushpress 50/35kg burpees
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Exercises: bench press, Burpees, Push Jerk, Push Press, Shoulder Press
Monday 14-01-13
W.O.D 20 minutes to work up to a 5 rep max press then 21,15,9 shoulder press 35/25kg ring rows then max distance bear crawls in 3 minutes
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Exercises: Push Jerk, Push Press, ring rows
