Monday Workout: Shoulder Press, Box Overs, KBS, Sit-ups, and Lunges

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STRENGTH

Shoulder Press, 6-8 reps x 4 sets

WOD

Level 1

Complete the following for time:

  • Box Jump Step Down (18/12) x 15
  • Russian Kettlebell Swing (40/20) x 25
  • Abmat Sit-up x 30
  • Lunge x 40 (20/leg)
  • Abmat Sit-up x 30
  • Russian Kettlebell Swing x 25
  • Box Jump Step Down x 15

Level 2

Complete the following for time:

  • Box Jump “Over” (24/20) x 20
  • Kettlebell Swing (70/53) x 30
  • Abmat Sit-up x 40
  • OH Plate Lunge (45/25) x 50 (25/leg)
  • Abmat Sit-up x 40
  • Kettlebell Swing x 30
  • Box Jump “Over” x 20

Notes: On box jump “overs” you aren’t required to extend your hips at the top of the box – just get from one side to the other however.

ANNOUNCEMENTS

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17 thoughts on “Monday Workout: Shoulder Press, Box Overs, KBS, Sit-ups, and Lunges

  1. shoulder press: 45 x 8, 50 x8, 55 x 8, 60 x 6
    WOD: 11:32 (45#KB, rest rx)

  2. SP: 135 6x
    Wod: 9:50 rx

  3. SP: 95 (injury)
    WOD: 10:30 @ 53

  4. press up to 77# x6
    wod 10:02 (some Russian swings; 45# plate OH)

  5. SP:65# x 6 x 2, 65# x 8 x 2
    WOD: 9:16 Lvl 1.5 (15 Box Jumps@ 20″, 25 KBS @ 40#, 40 SU, 50 Lunges @ 10#)

  6. SP: up to 135# x4
    WOD: 7:57 rx

  7. up to 65# x 6
    WOD: 12:28 rx

  8. SP: 45 & 50 x 8 reps, 55 x 6, 60 x 5 (shoulder started to hurt)
    WOD: 9:16 (53# Russians)

  9. 65,70,75,80
    8:21 @ 53# Russians,

  10. SP: up to 115 x 6, but started light definitely not 4 moderate sets
    WOD: 10:54, Russians at 70, no-touch box jump overs

  11. 60# x 6; 9:27 rx

  12. lauren connor May 5, 2014 — 8:27 pm

    #55 (8,7,7,6 reps)

    WOD: 8:34 rx’d but did soviets 🙂

  13. SP: 85, 105, 105…left side still failing first

    WOD: 12:27 (35# KB, sub 1-hand KB OHS for lunges)

  14. HSPUs 5 sets of max rep with last rep negative
    12:21

  15. SP: up to 115
    WOD: 11:12

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