Warmup:

1:00 Ski Erg

10 Bow2Bends

10 Alt Toe Touch

5 Back Roll to V-Sit

1:00 Ski Erg

10 Scorpions

10 Thread the Needle

8 Twisting Push Ups

10 Over & Backs

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Elbow Rotations, press, push press, push jerk

S/S/S:

Push Press

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Final time hitting our Push Press before we retest our 5X%.  Today, the goal is a heavy set of 5, followed by a heavier set of 4, then a heavier set of 3, followed by a heavier double, and finishing with a heavy single for the day.  If that heavy single is a new 1RM, cool!  If not, make it as heavy as you can safely do it for today.

WOD:

36-24-12:

Ski Erg (Cals)

Hand Release Push Ups

Russian KB Swings (70/55)

Time Cap: 15 Min

Video courtesy of Train FTW.  Quick demo on Hand-Release Push Ups.

Bracing your core will make or break this WOD today.  Bracing in the Ski Erg will allow you to pull down harder on the movement, getting through the Cals faster.  Bracing on the Hand-release Push ups will keep your body in a straight line and save undue strain on the back.  Finally, a braced core in the KB Swings will also keep your back safe with the heavier load and make the movement more efficient.

Scaling Options:

Hand Rel Push Ups -> Push-ups off box (ELITE: Handstand Push Ups)

KB weight -> 55/35 -> as needed (ELITE: American KB Swings @ 70/55)

Cool Down:

Banded Bully stretch – 2 Min per side

Scorpion Stretch – 1 Min per side