Wednesday Workout: HS Skill Work, Push Press, AMRAP

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SKILL

Spend 5-10 Minutes on Either Skill Option Prior to Strength Work

  • Option A: 3 sets of 10-30 second Handstand Hold (belly to wall)
  • Option B: 3 sets of 10-20 shoulder taps in handstand against wall (belly to wall)
  • Option C: 3 sets of 30-60 second front leaning rest

Notes: Scale either option to fit your own ability level (i.e. do 10-30 second freestanding hold if you are able to)

STRENGTH

Push Press, 3 x 3

*Work at or around 80%, or quickly build to a challenge set of 3

WOD

Level 1

AMRAP 12:

  • Wall Ball to 9′ x 15
  • Box Step Up x 10
  • Dumbbell Strict Press AHAP x 5

Level 2

AMRAP 12:

  • Wall Ball (20/14) x 15
  • Box Jump Over (24/20) x 10
  • Handstand Push-up x 5

*HSPU can be kipping or strict

ANNOUNCEMENTS

  • October 2: At 3pm on Sunday we will kick-off the Nutrition Challenge with an informational session at the gym. If you are planning to participate, you must read this post!

6 thoughts on “Wednesday Workout: HS Skill Work, Push Press, AMRAP

  1. PP – 155
    WOD – 4+22 rx

  2. Push Press: up to 125#
    WOD: 5+24 – 18″ Box, 25# Single sided strict DB press x8

  3. PP- 90#
    WOD- 6 + 13 rx

  4. freestanding taps
    130#
    7+1rx

  5. PP: 125#
    WOD: 5+7, 40# DB press

  6. PP: 85
    WOD: 5 + 21 25# DB SP

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