WOD and Weekly Preview: Monday, July 14, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min)

(C) Find a 5 Rep Max Push Press (15 min)

(D) Jog Around the Block in < 5 min or Row for 4 minutes

(E) Push Press Back Off Sets

  • 5 @ 90% of 5RM
  • 5 @ 85%
  • 5 @ 80%
  • 5 @ 75%
  • .... Each set followed by:
    • 5 Strict Chin Ups
    • 10-15 KB Push Presses/Side (Do Non-Dominant Arm first, then equal reps with Dominant Arm)
    • 10 Heavy Russian KB Swings
    • 5 Controlled Push UPs
    • Hold last Push Up for 20s Plank
    • 90s Rest

(F) 400-800m Cooldown Jog

Quarter 3, Week 3 Preview