Wednesday Workout: Shoulder to Overhead, Box Jump, and DU Intervals

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SKILL/STRENGTH

Focus on technique and build to weight for shoulder to overhead (S2O) in the workout

Tip: Work on progressions from Shoulder Press –> Push Press –> Push Jerk –> Split Jerk

WOD

Level 1

In 3 Minutes Complete the Following for 5 Total Sets:

  • Dumbbell Push Press (35/20) x 5
  • Box Jump Step Down (18/12) x 10
  • Jump Rope Single x 50
  • Rest for remainder of the set

Level 2

In 3 Minutes Complete the Following for 5 Total Sets:

  • Shoulder to Overhead Heavy* x 5
  • Box Jump Step Down (24/20) x 15
  • Double Under x 50
  • Rest for remainder of the set

Notes: Record S2O weight and time per set – can be push press, push jerk, etc, just get the barbell from shoulders to locked out position overhead.  Step down on box jumps and focus on being explosive on the way up (use a 12″ box or plates to make cycling through step down easier if necessary).  Take barbell from the floor!

ANNOUNCEMENTS

Typhoon Haiyan Relief Drive at Darden

One of our members, Mahalia Parcero, is helping organize a relief effort for the people affected by the destructive typhoon, and is asking for your help!  The last day of collection is Monday, November 25!  Please visit the Facebook Event for details on how you can contribute to the relief effort (suggested relief goods, etc.), or contact her for more information:

Mahalia Parcero
(434) 422-0408
mahalia_p@hotmail.com

Sunday Recipes

Joe is helping to bring back the Sunday Recipe section, and wants your input!  If you didn’t see the post on our home page, check it out HERE.

End of the Year Party!

The End of the Year Awesomeness Party will be held on December 7, so save the date!  Time and Location TBA, so stay tuned to Facebook for event details.

11 thoughts on “Wednesday Workout: Shoulder to Overhead, Box Jump, and DU Intervals

  1. check out those awesome kiddos in today’s photo! yay!

  2. 6:54 @ 175#

  3. 6:33 @ 165×3, 175×2

  4. Push jerk: 135#
    WOD Interval times: 1:48, 1:38, 1:50, 1:53, 1:59
    Scaled the double-unders to 25. Most of the variance in interval times was because of tripping up DUs.

  5. 6:53 @ 175

  6. 1:11, 1:25, 1:37, 1:52
    scaled to 4 rounds @95#
    24″ box but scaled to 10 reps
    50 DUs

  7. 1:14, 1:13, 1:14, 1:13, 1:13 @ 105#

  8. 2:11 * 4; 1:58.

  9. 1:19, 1:20, 1:18, 1:14, 1:10 @ 75#

    Went light-ish on the S2O due to flu shot arm soreness. Had a good DU day. All 5 sets unbroken.

  10. 1:41-1:43 for the first 4 rounds, 1:59 for the last one because I failed on my first S2O and had to clean it again.

    @120#

  11. 2:15, 2:24, 1:50, 2:10, 2:09: 10:48 total (75#, only did 40 DUs)

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