WOD 011117

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***DUE TO OUR CAR PARK RESEMBLING A SALT FLAT PLEASE BRING A CLEAN PAIR OF INDOOR ONLY SNEAKERS FOR YOUR WORKOUTS. WE REALLY APPRECIATE EVERYONE HELPING TO KEEP THE GYM CLEAN DURING THIS MUCKY TIME!!!***

Warm-Up 9

10each Reverse Toe Touches(wide, squat stance, feet together)
10 Side to Sides
10 Side Squats
10 UpDog into Down Dogs
20 Air Squats

Push Press

Six sets of:
Push Press Rest 2 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

For the Push press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 6 reps
* Set 2 – 75% of possible 1-RM x 5 reps
* Set 3 – 85% of possible 1-RM x 3 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Metcon (AMRAP - Rounds and Reps)

“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

Cash Out

Tabata hollow holds

Out of Town WOD

FOR TIME: 100 JUMPING JACKS 75 AIR SQUATS 50 PUSHUPS 25 BURPEES

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