11/30/14 WOD



Mobility:  Shoulder Mobility

Skill Practice Warm Up:  None.

Workout:  Push Press

1 – 1 – 1 – 1 – 1 – 1 – 1 (7 sets of 1 rep “Strong Effort,” adjusting weight each set)

Go heavy today, this is “test out” day for push press. If you are feeling good go for a PR. If you are having an off day, just hit some heavy singles. Make sure to warm up to the weight you are trying to hit and take a few minutes rest in-between hard attempts.

Superset: None

Metabolic Conditioning Workout:   “The Weasel” – As many reps as possible in 7 minutes.

5 – 30′ round trip shuttle runs (30 feet out, then back. One hand touches behind each line each time)

2, 4, 6, 8, 10, 12, 14, 16…Dumbbell push press (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

Coaching Notes: Push press increase by 2 reps every after every set of 5 shuttle runs. Shuttle runs stay the same every round. (i.e. 5 shuttle runs, 2 push press, 5 shuttle runs, 4 push press…etc).  Shuttle sprints are 30′ out and 30′ back. 30′ out and back = 1 shuttle run.

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