Wednesday Workout: OTM Push Press and Box Jump, Plus 4 Rounds of DB Squat Cleans and Running

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WOD

Level 1

OTM 8:

  • Even Minutes: Dumbbell Push Press x 6
  • Odd Minutes: Box Jump Step Down (18/12) x 7-10

Rest 3 Minutes

Then, 3 Rounds for Time of:

  • Dumbbell Hang Squat Clean (35/10) x 10
  • Run x 400m

Level 2

OTM 8:

  • Even Minutes: Push Press Heavy x 6
  • Odd Minutes: Box Jump Step Down (24/20) x 7-10

Rest 3 Minutes

Then, 4 Rounds for Time of:

  • Dumbbell Hang Squat Clean (50/35) x 12
  • Run x 400m

Notes: The last round of the OTM work starts on minute 7, so you will start the second part of the workout when the clock hits 11:00. Sub 500m row for run if necessary.  Record push press weight, box jump reps, and time on second part of workout.  For the OTM work, share barbells and boxes if necessary (i.e. one person starts with push press and the other starts with box jumps).

ANNOUNCEMENTS

We will have a post going up this week with all the upcoming gym happenings, so check back!

9 Comments on “Wednesday Workout: OTM Push Press and Box Jump, Plus 4 Rounds of DB Squat Cleans and Running

  1. 50 DL on the 20sec @ 265 (25)/285 (25)
    then
    10 min moderate effort on Airdyne – 200 CAL

  2. Push Press @ 95#, Box Jump 7/rd @ 20″
    Squat Cleans w 15# dbls
    Total time 21:18 (3 rds)

  3. PP @85#
    Box jump 10 reps; 2 rounds +24″, 2 rounds +30″
    Then EMOTM 10 min: evens 10 DB hang squat cleans @25#, odds 10 burpees

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