Wednesday 8.11.10

Push Presses are functional because in real life you never know when you're going to need to do this to a poodle. Be ready.

SWOD:
Push Press 3rm (Compare to 6.23.10)
Rest 2:00, then do:
1 set of max reps at 65%

Metcon:
30-25-20-15-10-5 reps of:
- Abmat Sit Ups
- KB Swings

WOD Tips:
For the SWOD, try to set a new 3rm push press. If you don't have an old 3rm, you will have to do sets of 3 with increasingly heavier weight until you can no longer do 3 reps with a given weight. Then rest at least 2:00 and perform 1 set of push presses at 65% of your 3rm weight for as many repetitions as you can. You can pause the weight on your shoulders, or locked out overhead, but you can't set it down. Your score for this will be your 3rm weight, and your number of reps at 65%

For the metcon, this will be our second couplet of the week, this time utilizing sit ups and kb swings. Do 30 of each, followed by 25 of each, then 20, etc until you reach the round of 5 reps each. For the sit ups, use an Abmat but if you want more of a core challenge use the GHD machine. For the kb swings, choose the heaviest weight you can safely use with good technique. Then power through the reps as fast as you can!

Post weights, reps, and times to the comments section! bc