W.O.D. Monday 10/2/17


W.O.D. Monday 10/2/17

Our next cause!

This October, during breast cancer awareness month, we are proud to partner with the Bright Pink to provide women tools for detection and prevention of breast cancer!

Every 3 check-ins will help provide 1 woman access to a breast cancer risk assessment!

The hashtag this month is #breastcancerawareness

Bright Pink is a national non-profit focused on saving young women’s lives through the prevention and early detection of breast and ovarian cancer. Bright Pink’s innovative programs educate and equip young women and their doctors to assess their risk for breast and ovarian cancer, reduce their risk, and detect these diseases at early, non-life-threatening stages. If you want to learn more about Bright Pink, you can check them out at https://www.brightpink.org/  

Thanks for encouraging everyone to check in for women’s health!


Strength – 15 minutes


Push Press

5 – 4 – 3 – 2 – 1 reps

*Increasing in weight as you go, post your 4 rep, 2 rep and 1 rep scores on board.




Conditioning WOD – 16 minutes


Starting at 0:00, on the 4:00 x 4 Rounds, complete… 


3 Variations based on ability level



400m Run
15 Barbell Facing Burpees
Max Push Presses 135/95 in time remaining


Scaled 1


400m Run

10 Bar Facing Burpees

Max Push Presses 115/75 in time remaining


Scaled 2


200m Run

5 Bar Facing Burpees

Max Push Presses 95/65 in time remaining


*If you need to scale anything further, just post the variation you attempted with the weight and burpee count you used next to it


*Notice it says PUSH PRESS!  This means no push jerks allowed, which means NO REDIP!   Only dip and drive, locking out your legs and arms!




Post 4,2, and 1 rep push press achieved and total push presses combined throughout the WOD!