9th September 2018
WOD WOD, September 10, 2018
Pushing Tin
Warm-up
Push Jerk (Weight)
Compare to 2/6/18
Every 2:15 Minutes x 7 Sets
Set 1 : 5 @ 55 %
Set 2 : 3 @ 65 %
Set 3 : 1 @ 75 %
Set 4 : 1 @ 85 %
Set 5 : 1 @ 90-95 %
Set 6 : MAX
Set 7 : MAX
Push Press (Weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 Minutes
8 x HSPU
10 x D/B Snatch 22.5/15kg ( Alternating )
12 x Tall Box Jump 30/24"
OPTIONS:
HSPU : 1 x Ab Mat, Boxed HSPU, Double KB Push Press
Snatch : Hang snatch, reduce load
Box : Standard height / step ups
B) 3 Sets
5 x T Spine rotations
5 x Dive Bomber Pass Throughs
10 x Push up shoulder taps
5 x Strict press…PP…PJ ( Alternate each round )
C) Box HSPU progression