WOD

Friday, February 14th

02/13/2020

WARMUP:   

 

2 ROUNDS:

 

1:00 -- :30 Slow Air Squats / :30 Fast Air Squats

 

1:00 -- :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps

 

1:00 -- Plate Ground to Overhead (:01 Pause OH)

 

1:00 -- Box Step-Ups

 

then

 

2 SETS:

 

:20 Bar Hang

 

:20 Big Shoulder Rolls Back

 

:20 Big Arm Circles Forward

 

:20 Big Arm Circles Backward

 

:20 Arms Up & Back

 

REST as needed between sets

 

 

 

2 SETS:   

 

8/8 Barbell Elbow Punches

 

8 Double Elbow Rolls Forward (from back rack)

 

8 Behind the Neck Press (elbows pointing straight down)

 

REST as needed between sets

 

 

 

Strict Press Prep: 3 reps, build from empty bar to ~50% of 1RM (5 min)

 

 

 

STRENGTH/SKILL WORK:  

 

3-3-3-3-3 Strict Press*

 

*Start moderate and build to heaviest set of 3.

 

(Score is Weight)

 

 

 

Push Press Prep: review mvmt & build to workout weight & perform 7 reps at that weight

 

 

 

WORKOUT:  

 

2 ROUNDS FOR TIME:  

 

15 Push Press (115/75)(75/55) 

 

25 Box Jump (24/20) 

 

REST 1:00

 

FOR TIME: 

 

30 Push Press (115/75)(75/55)

 

50 Box Jumps (24/20)

 

(Score is Total Time)