Wednesday Workout: Push-up, KBS, BJ, Cal Row Chipper

WOD

Level 1

For Time:

  • Push-up Hands Elevated x 50
  • Russian Kettlebell Swing AHAP x 50
  • Box Step Up x 50
  • Row (Calories) x 50

Level 2

For Time:

  • Push-up x 50
  • Box Jump Step Down (24/20) x 50
  • Kettlebell Swing (70/53) x 50
  • Row (Calories) x 50
  • Push-up x 25
  • Box Jump Step Down (24/20) x 25
  • Kettlebell Swing (70/53) x 25
  • Row (Calories) x 25

*Scale weight/movements appropriately. Work on pacing and breaking movements up into manageable sets.

EXTRA WORK

Dumbbell Strict Press, 4 sets of 8 reps (AHAP). Use 20X0 Tempo

Scapular Push-up, 4 sets of 12 reps

*Do a set of db strict press, then scapular push-ups, etc. (superset)

ANNOUNCEMENTS/UPCOMING EVENTS

Check out our Facebook Events page for all the up-to-date events info

5 Comments on “Wednesday Workout: Push-up, KBS, BJ, Cal Row Chipper

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