Wednesday Workout: Intervals of Push Press, CTB Pull-ups, Burpees, and Double Unders

6am and 7am classes are canceled.  Thanks for understanding, and be safe on the roads!

1496597_10151755038746751_363950723_n

WOD

Level 1

4 Sets For Load and Working Time:

  • Dumbbell Push Press x 5
  • Ring Row x 7
  • Burpee x 10
  • Jump Rope Single x 50
  • Rest 2 Minutes

Level 2

5 Sets For Load and Working Time:

  • Push Press (Moderate/Heavy) x 5
  • Chest to Bar Pull-up x 7
  • Burpee x 15
  • Double Under x 25
  • Rest 2 Minutes

Notes: Add weight on Push Press per set if possible, and work around 75% of your 1RM.  Scale burpees between 10 and 15 reps if necessary to move at a consistent pace each set.

13 thoughts on “Wednesday Workout: Intervals of Push Press, CTB Pull-ups, Burpees, and Double Unders

  1. 10:03 (2:01, 1:56, 2:04, 2:01, 2:01… I think) @100# with regular Pull Ups

  2. 8:47 @85#

  3. 4 rounds, 65#, purple band pullups, last 2 rnds did single unders (was super frustrated…) 11:47

  4. 7:46 (155# BP for PP)

  5. 8:05 @ 165. Mostly Push Jerks not Push Press

  6. 11:39 (4 rounds @95#, 1 @ 100#, banded C2B,, 12 Burpees/rd, 10 DUs/rd)

  7. 7:26 (55, 60, 65, 70, 75# PP, 3 strict PUs per round)

  8. 9:01
    5 rounds @ 105#

  9. 7:44, 65 – 85#, purple band and SU

  10. 10:31 w/ 75#. (First round did 25 burpees )
    Only rested 1 min. between sets

Leave a Reply to Lex Cancel reply

Your email address will not be published. Required fields are marked *

search previous next tag category expand menu location phone mail time cart zoom edit close