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STRENGTH
A. Push Press, 4×4
B. Push Jerk, 3×3
Start together and perform a set every 90 seconds – go straight from push press into push jerks. Build each set as you are able to.
Level 1 Scale: Shoulder Press, 4×4; Push Press, 3×3
WOD
Level 1
3 Sets for Max Reps:
- 40 Seconds Russian Kettlebell Swing (45/25)
- 20 Seconds Rest
- 40 Seconds Jump Rope Singles
- 20 Seconds Rest
- 40 Seconds Row for Calories
- 20 Seconds Rest
Level 2
5 Sets for Max Reps:
- 40 Seconds Kettlebell Swing (70/53)
- 20 Seconds Rest
- 40 Seconds Double Unders
- 20 Seconds Rest
- 40 Seconds Row for Calories
- 20 Seconds Rest
Aim for consistent output each round – record total reps per set (KBS+DU+Cals)
PP: 55, 65, 75, 85
PJ: 85, 95, 100
WOD: 102, 100, 100 (55# Russians, only had time for 3 rds)
PP: 85, 95, 95, 105
PJ: 115, 125, 135
WOD: 105, 89, 86, 81, 90 rx
65, 81, 86 Rx
79, 107 with Russian Swings @ 70#
Worst DU day in a looooooong time 🙁
105/135#
101,91,84,84,82 rx
Pp: 65,70,75,80#
PJ: 85,90,95#
Wod: 64,67,64,65,73 (45# Russian)
PP: 95, 115, 135, 145
PJ: 145, 155, 165
WOD: 75, 72, 70, 71, 66
PO: worked up to 95
PJ: stayed at 95
WOD: 103, 102, 97, 103, 93
Strength-PP to 80#
PJ to 95#
WOD- 95, 90, 67, 69, 73
w/ 40#kb
PP: 165#
PJ: 205#
WOD: 92, lost count after the first rd.
HSPU work
102 low, 114 high. Rx