Bring a Friend/Free Intro WOD this Saturday June 28th @ 10:00am. Let’s have a good showing! Afterwards some of us are heading over to Delta Stadium for the First Responder Fitness Challenge. Feel free to join!
Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Warm-up
Crab Walk
Bear Crawl
Inchworms
Tumbling
Scorpion Stretch
III. Mobility
Impact/Focus: Push Press 1RM
Complete the workload below working up to a new 1RM Push Press.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
Push Press 1-1-1-1-1RM
Post loads to comments.
“Wishbone”
Complete as many rounds/reps as possible in 7:00 of
15 x Wallball (20/14)
25 x Double-unders
Rest 2:00
Complete as many rounds/reps as possible in 5:00 of
10 x Ring Push-ups
15 x Box Jumps (24/20)
Post rounds/reps completed to comments.
Push Press 120×1 PR
Wishbone 5+1 / 2+19 (24″ box)
“Wishbone”
4+20/4+11 (24″)
“Wishbone”
4+? / 3+12 (Rrrr, I don’t remember, I’ll have to start writing it down at the gym)
“Push Press 1RM”: 145# – PR (I think)
“Wishbone”: 4 + 15/3 + 22 ( Rx except SU’s)
Push Press @ 135 (probably could have done 140/145)
“Wishbone”
5 rounds (w/SU) / 3 rounds + 7 ring push-ups
Push Press: 110 x 1
“Wishbone”: 4 + 5/3+8(24″)