Monday Workout: Shoulder Press, Wall Walks, Box Jumps, Kettlebell Swings

Andy on vacation!
Andy on vacation!

STRENGTH

Shoulder Press, 3-3-3 at 30X0 Tempo

Moderate/heavy (~70-75%). Focus on positioning, full extension at top with neutral spine

WOD

Level 1

AMRAP in 8 minutes of:

  • Box Push-up x 5
  • Box Jump Step Down (18/12) x 10
  • Russian Kettlebell Swing (35/20) x 15

Level 2

AMRAP in 10 minutes of:

  • Wall Walk x 5
  • Box Jump Step Down (24/20) x 10
  • Kettlebell Swing (53/35) x 15

Notes: Scale Wall Walks if necessary (i.e. 3 reps per round).

ANNOUNCEMENTS

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16 thoughts on “Monday Workout: Shoulder Press, Wall Walks, Box Jumps, Kettlebell Swings

  1. 95#
    WOD: 3+23 (Box Jump @ 20″, KBs @ 45#)
    (That’s a lot of wall walks!)

  2. PP: 115
    WOD: 4+5

  3. press @75#
    WOD 5+4 @24″ box

  4. PP- 65-70
    4+20

  5. strength: 2 @ 65#, 1 @ 70#
    WOD: 4+8 (only 3 wall walks per round), rest rx

  6. SP: 59 x 2, 65 x 1
    WOD: 5 + 2 (3 wall walks)

  7. SP: 115#
    WOD: 4 + 2 rx

  8. 75#
    4 + 16 rx

  9. SP: 37 kg
    WOD: 5 + 13, sub 5 ring push ups with feet on 12″ box for wall walks

  10. SP up to 115.
    WOD: 4+3, but i was only doing 3 wall walks after the first round.

  11. 75#
    4 + 1 was doing 2 wall walks and 6 push ups per round

  12. PP: 135, 145, 155
    WOD: 5 + 2 rx

  13. 5+2
    Lot warmer in Jaco.

  14. SP: 115
    WOD: 5 + 28

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