Friday Workout: Push Press/Jerk, KBS, Box Jump, Wall Ball

Remember to RSVP to our Nutrition Workshop this Saturday at 10am! See the Event HERE for more info.

STRENGTH

3 Sets: Push Press x 3 + Push Jerk x 5

Notes: Take bar from ground or rack.  Do 8x Push Press if you are new to push jerks.

WOD

Level 1

AMRAP 9 (ascending ladder rep scheme – 3, 6, 9, 12, 15… and so on):

  • Wall Ball
  • Russian Kettlebell Swing
  • Box Jump Step Down

Level 2

AMRAP 9 (ascending ladder rep scheme – 3, 6, 9, 12, 15… and so on):

  • Wall Ball (20/14)
  • Kettlebell Swing (70/53)
  • Box Jump Step Down (24/20)

Notes: Do 3 wall balls, 3 kbs, 3 box jumps, then 6 of each, then 9 of each, going up by 3 reps each round until time is up.

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the 2015 Open!  We will have a viewing party at the gym the night they release the first open WOD!

2. Nutrition Seminar this Saturday!! RSVP on Facebook

4 Comments on “Friday Workout: Push Press/Jerk, KBS, Box Jump, Wall Ball

  1. 9 AMRAP variation at home
    35# thruster, 35# KB, burpee hi-jump
    3, 6, 9,….
    thru Round 15 + 24

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