Monday 5/20 WOD
Warm up
Mobility Coaches choice
2 sets of
3 Push press w empty barbell
3 Burpees
Strength
Push press
3-3-3-3-3-3
Build up to a new 3rm
Training
5min ascending ladder
Push press (95/65lbs)
Burpees
5min rest
5min descending ladder
Push press (95/65lbs)
Burpees
-Start from one rep and increase until 5 min cap is complete.
Example
1 PP
1burpee
2 PP’s
2 burpees
Rest for 5 mins
-Pick up where you left off and climb back down the ladder before the 5 min time cap is complete.
2013 05 19
7 + 10 (8 push presses, 2 burpee) Rx
Finished down the ladder with time to spare
Nice wod.
7 up, 7 down RX
that was tough!!
3RM Push Press 200 (PR)
Metcon RX’d
8 rounds + 11 reps up
Missed by 9 reps on way down