Warm up: 400 m run/500 m row; 10 pass thrus, 10 pvc good mornings, 5 pull ups, 5 wall walks (w/ push up), 10 slams, 10 spiders
Mobility: shoulders, flat back to forward bend
Skill Focus: Push Press
Warm and build to working weight. . .
Push press 3 x 5 @ 80% of 1 RM Levels 2 & 3
3 x 5 at a challenging weight Level 1
WOD:
Level 3
200 m ball run 30-40#/20-30#
10 chest slap push ups
20 Russian twists 45#/25#
30 mtn climbers
Level 2
200 m ball run 18-20#/14-16#
10 ball push ups (close grip)
20 russian twists w/ ball
30 mtn climbers
Level 1
200 m ball run 4-12#
10 ball dips
20 russian twists w/ ball
30 mtn climbers
4 RFT
Amazing Stephanie, absolutely amazing! Can't wait to see the next picture. . .
Mobility: shoulders, flat back to forward bend
Skill Focus: Push Press
Warm and build to working weight. . .
Push press 3 x 5 @ 80% of 1 RM Levels 2 & 3
3 x 5 at a challenging weight Level 1
WOD:
Level 3
200 m ball run 30-40#/20-30#
10 chest slap push ups
20 Russian twists 45#/25#
30 mtn climbers
Level 2
200 m ball run 18-20#/14-16#
10 ball push ups (close grip)
20 russian twists w/ ball
30 mtn climbers
Level 1
200 m ball run 4-12#
10 ball dips
20 russian twists w/ ball
30 mtn climbers
4 RFT
Amazing Stephanie, absolutely amazing! Can't wait to see the next picture. . .
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