WODs for Thursday, 9/3/15

4
Sep

WODs for Thursday, 9/3/15

Strength: 20 minute clock Press x3 Push Press x3 Jerk x3 Progressive Load As you increase the load, it will become harder and harder to Press the weight, due to the poor efficiency of this movement. When you fail the Press, drop this movement from the complex and continue with Push Press and Jerk.  Again, you’ll climb to a point where you can’t push press anymore and now your next set will just be jerks. Met-con: 21-159 Deadlift Box Jump HSPU Stretch: Full Body Stretching Series #4

KB WOD:

KB class, 35 reps each, 20 minute timecap.                                 Box jump, 24 inch box                                 Jumping pull-ups                                 Kettlebell swings, 1 pood                                 Walking Lunge, 35steps                                 Knees to elbows                                 Push press, 45 pounds                                 Back extensions                                 Wall ball shots, 20 pound ball                                 Burpees                                 Double unders                                 Run 1862 ft (567.5 m) with a medicine ball (cannon ball)                                 Partner WOD:                                 + can be broken up however team desires                                 + For every break/switch the partner has to:                                   – Either do 2 burpees or take a shot of Tequila shouting: “El Día de la Batalla de Puebla!”                                                           

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