Monday 12/22/2013 WOD
Warm up
3 sets
5 Knees to elbows
10 Alt Lunges
15 hollow Rocks
1 negative HSPU
W a PVC Pipe
2sets of
10 pass Throughs
10 Over Head Squats
Strength/Skill
Push press
5-4-3-3-3
65%-70%-80%-85%-90%
Base percentages off your 3RM
Training (Met-con)
3 Rounds for time
10 HSPU
15 Toes to bar
20 Cal Row
Rest 3 Mins Between each round
Scale options:
Add Ab mats
Pike push ups on boxes
Scale T2B w Knees to elbows
2013 12 22
90% of 3rm on push press – 165#
Metcon – 12:40 RX
METCON: 14:40. Thought my 1RM on push press was #65 but I did three of those today. Almost at my one year anniversary at EVF – ending 2013 strong..
Right on Kaz!