WOD
Warm-up
Push Press (Weight)
Each block is 9, 6, 3 push press of the same weight for THAT block. In the following blocks the weight is increased. The last block of 9, 6, 3 is the heaviest
Push press
9, 6, 3 light
rest 30sec between rep ranges
rest 90sec
Push press
9, 6, 3 @ medium
rest 30sec between rep ranges
rest 90sec
Push press
9, 6, 3 heavy
rest 30sec between rep ranges
Met Con (Time)
For work:
40 Wall Balls
20 burpees
30 Wall Balls
15 burpees
20 Wall Balls
10 burpees
10 Wall Balls
5 burpees
40 Wall Balls
20 burpees
30 Wall Balls
15 burpees
20 Wall Balls
10 burpees
10 Wall Balls
5 burpees
ADV Option:
125 double unders
40 Wall Balls
9 Strict HSPU
100 double unders
30 Wall Balls
6 Strict HSPU
75 double unders
20 Wall Balls
3 Strict HSPU
50 double unders
10 Wall Balls
1 Strict HSPU
25 double unders
Accessory Work
3 rounds not for time
10/10 DB or KB bent over row
10 neutral grip DB or KB floor press
10/10 DB or KB bent over row
10 neutral grip DB or KB floor press
Run 200 m
10 L/10 R Bird Dog
Single leg wall sit 15/15sec each side
Hang 20sec