Push Press Singles
Warmup - 33, 55, 77 x5
87, 92 x 3
97, 102, 107 x 1
WOD
1 Deadlift and 5 dips, on the minute, for 15 minutes increasing deadlift weight each minute.
started at 77 (by accident, meant to start at 99) and increased to 195 - beat my old PR by 3 pounds! Definitely was done tho - form on the verge.
Back Squat
Warmup - 33, 55, 77, 99 x 5
Work sets - 121, 126, 121, 136 x 3
WOD
10 WallBall
5 burpees
200 M run
8 rounds + 3 WB in 15 min.
Push Press 3’s
Warmups 33, 55, 70, 77 x 5
Work sets
87, 92, 92, 97 x 3
WOD
10 Pushjerks (77)
10 Boxjumps
Farmers Fence Walk (25)
5 Rounds, 10:15
Had some trouble in the 3 /4 round with my shoulder during pushjerks - Santos said my finishing position was too far forward. As long as I concentrated (coached Megan) and finished behind my ears, I was ok. Note to self!!
250 M Row
200 M Run
15 hang Cleans (65)
15 Slams (15 Green)
5 Rounds, 20:02
WOD
Fran
6:16 rx - a new pr!!
Back squat x5
99, 109, 114, 114, 121
WOD
Code Brown
16:49 Rx
Push Press
33×5, 55×5,
65×5, 77×5, 82×5, 87×5
50 DoubleUnders
15 Deadlift (136 lbs)
20 Pullups
3 Rounds, 11:44 Rx
Back Squats
33×5, 55×5, 77×5, 99×5, 114×5 X2
WOD
400 M Run
20 DB snatches (20lbs)
20 Box Jumps
400 M Run
15, 15
400 M Run
10, 10
11:27
Push Press
33×5, 55×5, 65×5 X2, 77×5, 82×5
Next week start at 77 for work set, hit 82 and go up
WOD
15 DB Push Press (20)
100 M Farmers Walk
4 Bear Crawls
6 +15 pp rounds in 15 minutes
WOD
200 M Run
30 Lateral Jumps
15 Front Squats (87)
30 MT Climbers
4 Rounds 13:40
Finisher of platform lunges (20) 2 rounds of 16
Max Dips 10, 8, Micro Mini