wod
Warm-up
Push Press (Weight)
4 sets of
5-7 Push Press @ 75%
Or
85% of strict press
5-7 Push Press @ 75%
Or
85% of strict press
Met Con Mbah Xfit (Time)
Start a new round on the 4mins for 4 rounds:
1min max machine cals – GO HARD!
12 floor press @ 35/50kg
12 bent over row
12 thrusters
*score is two fold
Total cals on machine + time of the SLOWEST interval.
1min max machine cals – GO HARD!
12 floor press @ 35/50kg
12 bent over row
12 thrusters
*score is two fold
Total cals on machine + time of the SLOWEST interval.
** Have half the class perform accessory pump, and the other midline, then swap.
Accessory Work
2min only:
* Using two individual bands for tricep extensions
30sec left arm tricep extensions (right arm held straight the whole time at bottom of extension
30sec right arm tricep extensions (left arm held straight the whole time at bottom of extension
Last 60seconds double arms tricep extensions
* Using two individual bands for tricep extensions
30sec left arm tricep extensions (right arm held straight the whole time at bottom of extension
30sec right arm tricep extensions (left arm held straight the whole time at bottom of extension
Last 60seconds double arms tricep extensions
into
MIDLINE
2 rounds:
12/12 Weighted Russian Twists
45sec hollow hold
Max hollow rock
Rest 45sec
15/15m single arm farmers walk
5 wall walks
10/10 downward dog toe touches