11/14/14 WOD

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Mobility:  Shoulder Mobility.


Skill Practice Warm Up:  None.


Workout:  Push Press

6 x 2 (6 sets of 2 reps “across,” the same weight for all sets)

Superset: Dumbbell Split Squats (deficit lunges)

6 x 3 (6 sets of 3 reps “across,” the same weight for all sets)

Deficit lunges. Step up on to a 45lb bumper plate for lunges this week. Lunge up onto plate and back to full recovery (feet together)


Metabolic Conditioning Workout:  Tabata Sled Pushes – Part Deux

20 seconds on, 10 seconds rest, 8 rounds (4 minutes total).

Record total repetitions of 20’ low, 20’ high sled push, operating in the Tabata framework.  Each direction equals one “rep” (one round trip is two reps).

A: +140lbs

I*: +90lbs

N: +50lbs

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