Warmup:

400M jog

10 Push-Up w/twist

20 Shoulder taps in plank

10 Hollow Rocks

10 Alt reverse lunge

1:00 Ski Erg

1:00 Jump Rope

Barbell warmup – With an empty bar perform 5 reps of: Good mornings, elbow rotations, strict press behind the neck, strict press in front, Push Press

S/S/S:

Push Press

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics. Third run at Push Pres for this cycle.  With the reps dropping to 3 per round, aim to go even heavier than you did on the 3X5 week.

WOD:

16 Min EMOM:

Min 1 – 30-50 Double Unders

Min 2 – 10 Dual DB Bench Press

Min 3 – 20 Ab-Mat Sit Ups

Min 4 – 8/6 Cal Ski Erg

DB weight = athlete’s choice. Goal – unbroken on the Bench Press.

Video courtesy of Functional Bodybuilding.

Today we take a small break from the running of the Quarterfinal WODs to give us a little EMOM to reset our motors and flush out our system.  Goal should be to finish each minute’s work in about 45 seconds or less.

Scaling Options:

Dubs -> 75 Single Unders

Ab mat sit ups -> feet anchored

Cool Down:

Calf Pedals in Down Dog – 20 per leg

Doorway Stretch – 1 Min per side