Warm up: 400 m run, 10 lunges, 10 push ups, 10 swings, 10 db floor press, 10 single leg squats to box, 50 knee to chest mtn clmbrs (25 ea)
Skill Focus: Floor Press
Warm up to working weight. . .
Floor Press
3 x 2@90% of 1 rm, 1 x max reps @70%
WOD:
Level 3
5 pistols ea leg
10 mb crossover push ups
15 swings 70-75#/50-55#
1 plate push (25 yds) 45#/25-35#
Level 2
5 mod pistols ea leg
10 push ups on mb
15 swings 50-55#/30-35#
1 plate push 45#/25#
Level 1
5 very mod “pistols” ea leg
10 push ups
15 swings
1 plate push
AMRAP in 15 min
Post fp weight used and # rds for score
Skill Focus: Floor Press
Warm up to working weight. . .
Floor Press
3 x 2@90% of 1 rm, 1 x max reps @70%
WOD:
Level 3
5 pistols ea leg
10 mb crossover push ups
15 swings 70-75#/50-55#
1 plate push (25 yds) 45#/25-35#
Level 2
5 mod pistols ea leg
10 push ups on mb
15 swings 50-55#/30-35#
1 plate push 45#/25#
Level 1
5 very mod “pistols” ea leg
10 push ups
15 swings
1 plate push
AMRAP in 15 min
Post fp weight used and # rds for score
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