Wednesday 7.28.10

The push press set up. Notice the weight is centered over her hips and through her heels, and her elbows are out if front of the bar. From this position, the bar should travel up in a straight line for optimum power and movement efficiency.

Push Press 1rm

3x 800m runs.

WOD Tips:
For the SWOD, start with an empty bar (or PVC) and do 5 or so reps. Then begin increasing the weight while decreasing the reps, attempting to find your 1rm push press.

For the metcon, run 800m as quickly as possible, rest the exact time it took to run, then repeat two more times for a total of three rounds. Record your times for all three 800m runs. If you're feeling a little sore and beat up from the last two days of training, take the runs as technique practice, or you can do 800m rows instead. Or come in and work the push press only and do some active recovery. Make the program work for you!

Post weights and times to the comments section! bc


  1. 170# 1RM PUSH PRESS

    800m x 2 - 5:20 / 5:40

  2. Great work as usual morning crew!

    Day off for me but I did work some weighted ring pull ups with a false grip. Did several sets with 25# for doubles and singles.

  3. Push press: 90 lbs x 1rm (pr) failed twice at 95 lbs
    800m sprints x 3: 3:20, 3:40, 3:30

  4. Push Press 135#

    MetCon 3:17, 3:18, 3:27

  5. Push press: 95lbs x 1rm
    800m sprints x3: 4:24, 4:24, 4:36

  6. Push Press 70lbs PR (first time ever getting 70lbs over my head)
    800m sprints: 4:00, 4:21, 4:46

    Had a great time working out with the am ladies this week.:)

  7. swod; 135
    metcon: 3x800 m. rows 3:28 3:18 3:12+- on the board

    welcome to all the new faces!!

  8. SWOD: 1rm Push Press 90
    Metcon: 3:39/3:05/2:53

  9. Swod: 90lbs 1RM (pr) :)

    I couldn't make it in tonight so I did the Swod at home....

  10. SWOD: 95lbs 1RM

    METCON: 5:01/5:15/5:23

  11. Jerk practice for me....115 lb
    Swod: in 15 min.
    3 kb push press 44lb
    6 p/u
    9 - 1 arm kb swing 44lb for 7 rounds