WOD:

1a) Push Press: 5-5-5-5-5

Rest 60 seconds

1b) Plyo Push-ups: 5-5-5-5-5

Rest 60 seconds

In this strength piece you will do a set of Push Press, then Rest 60 seconds, then a set of Plyo Push-ups, then Rest 60 seconds, and so on for 5 cycles. All 5 sets of Push Press should be HEAVY! For the Plyo Push-ups you absolutely CANNOT sacrifice range of motion. Full chest to the deck with knees, quads, and hips all off the ground in the bottom, from there we want to see you explode at least a couple of inches off the ground, and through straight arms, we don’t want to see you pull your arms off the ground. If you aren’t capable of doing this, that’s fine, setup an assisted Push-up with a band. On each Push-up you should reset to the top, you shouldn’t be cycling these.


2) AQAP:
12 Clean and Jerks 135/95
100m Run
8 Clean and Jerks 135/95
200m Run
4 Clean and Jerks 135/95
400m Run

For results post heaviest weight used for Push Press, and time for the Met-con along with any scaling used.


Post results/thoughts to comments

Awesome job everybody. Shoulders got a little blown up today, don’t worry, we won’t use them as much tomorrow. Way to push the pace on the Met-con, it was short and sweet, and you all killed it. Keep up the great work. See you tomorrow. Cheers.