W.O.D. Wednesday 3/4/20

4
Mar

W.O.D. Wednesday 3/4/20

STRENGTH – 15 MINUTES
Work up to a heavy 3 rep push press

*No push jerk! Make sure you have no rebend in those knees!


As many rounds + reps as possible in 16 minutes of…

21 Sumo Deadlift High Pulls 75/55
18 Ring Dips
15 KB Goblet Box Step ups 70/55 20″ R/L=2
12 KB Swings 70/55 (do not drop KB)
9 DB Push Press 50/35 (do not drop DBs)

*On step ups, notice the word “goblet”. This means holding the KB like a goblet (large cup) aka in the front rack position with two hands in front of you. This means YOU CANNOT HOLD THE KETTLEBELL ANY OTHER WAY!

*Anytime you are using the DBs, never drop them from above the knee please. This is the same for the 10lb plates on the bar. #SaveTheDBs #SaveTheTens

Post greatest 3 rep push press and rounds + reps achieved!


Extra Work

Every minute on the minute for 8 minutes (4 rounds)
Odd: 10 Seated barbell presses with pause at top
Even:15 Front Rack Reverse Lunge steps

Into…

Not for time…
3 rounds @ 80% effort…
20 Cal Bike immediately into 40 ft handstand walk