09.24.18

Warmup

Grab a partner and a light Med Ball and work through 6 min AMRAP:
10 Chest Passes/person
10 Wall Ball tosses up and over rig (each)
10 Plank Med Ball touches/arm
200m partner run with medball – both run together, one person carries out to 200m mark, ball switches to other partner at 200m mark and both run back)

Mobility

Foam roll lats/triceps – 1 min/side
Lax Ball to smash pecs – 1 min/side
15 Banded Pass-throughs
15 Banded Front Rack Presses

Skill

Review of the Push Press.
Focus on importance of using the powerful drive of the legs to help with getting the bar overhead. This will be VERY important in today’s strength as the upper body fatigues across sets, be sure the legs are fully loaded and driving strong!

Strength

Under a 20 min running clock perform
Min 0-5: warm up to a moderate working weight of 5 Push Press then
Min 5-20: 5 X 5 Push Press
DIRECTLY after each set, perform one max effort set of Push-ups.
– Rest as needed after Push-ups before beginning next set of Push Press/Push-ups
– Aim to stick with the same weight across all sets of push press but if form breaks down, drop down in weight.

Metcon

Benchmark WOD – “Annie”

For time – 15 min cap

P – 50-40-30-20-10
Double Unders
Ab Mat Sit-ups

L – 100-80-60-40-20
Single Unders
Alternating with
50-40-30-20-10
Ab Mat Sit-ups

F- 100-80-60-40-20
Single Unders
Alternating with
25-20-15-10-5
Ab Mat Sit-ups

Cashout

3 sets of 10 Barbell Bicep Curls
After each set, perform
10 Dumbbell Hammer Curls
Rest as needed between sets

AND/OR

Apple Harvest Day 5k Prep
Run 1 – 1.5 miles