PUSH Week WOD 1

May 28, 2018

 

 

Here it is team!  PUSH week has begun!!

 

Expect classes this week to be a bit busier as everyone with a recurring membership can show up each day.  See it as an opportunity to meet new Vic City members and support each other through these tough challenges.

 

Each day will have a different challenge and at the end of the week, we will have selected 3 of the 6 workouts to be included in our rankings for PUSH week Kings and Queens!  You won't know which workouts are going to be the scored ones, so show up for each day, even for the stuff you maybe don't enjoy as much :)

 

Remember to LOG YOUR SCORES in BTWB to be eligible for the prizes!  If your time or score isn't in there, then no matter how well you did, you won't be in the running for a prize.  Each day we will have a CP, Rx, and FG option in BTWB if those categories apply to the wods.

 

Keep fit and have fun!

 

Coach Cam

 

 

TRAINING MONDAY ONLY

 

 

WARM UP:  Rotating EMOM x 4:

 

Assault bike 40 seconds

Single under skips 30 seconds

Medball Cleans 20 seconds

 

  

REVIEW:  Spotting and bailing safety (back squats)

 

 

WOD:  "T BONE"

 

This workout is unique in that your score will be your best weights lifted in the two exercises.  Definitely one for the strong people, but it's also an opportunity for all of us to push to new heights!

 

*FOR BOTH EVENTS, YOU MUST ONLY WARM UP WITH AN EMPTY BARBELL.   YOU MAY HAVE TO TRIPLE UP ON STATIONS TO SHARE WEIGHTS*

 

1.  15 minutes to achieve a 10rm, 6rm, and 2rm on the bench press.  You must get a weight for each one of those rep amounts and you will add them together to get your score for the bench.

 

Example:  10 x 55lb, 6 x 75lb, 2 x 85lb = 55 + 75 + 85 = 215

 

Rest, re-set for 4 minutes

 

2.  15 minutes to achieve a 10rm, 6rm, and 2rm in the back squat.  Same rules as for bench press.

 

Add your pound total for your bench to your pound total for the back squat and that is your score for WOD 1!!

 

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