PUSH WEEK EVENT 1

Team!


Here we go... another full week of varied challenges for your fitness enjoyment :)


WOD 1 is a spicy combination of shoulder to overhead and toes to bar... or if you're in the Comp category, another extra special movement is in there to make things even more exciting!


REMEMBER to log your scores in the right category in BTWB!


See the video below on some details for the workout and tips for performance!






TRAINING MONDAY ONLY!



WARM UP: 3 x

5 reps per side lying thoracic rotations

10 reps per side alternating glute march

5 double crunch

10 dowel dislocates




WOD PREP WARM UP:


Just get your movements primed with minimal stress! Many of you will get good results going above your barbell weight for the wod.


4 rounds on a E2m timer of -


2-4 push jerks at or above wod weight

4-8 v situps, double crunch, or toes to bar



PUSH WEEK EVENT 1


14 minute cap! If you have any extra reps remaining at 14 minutes, add those on as "seconds" to the time cap. So if I have 10 reps remaining at 14 minutes, I would add 10 seconds to my time and record it as 14:10.


RX: Escalating reps of shoulder to overhead (95/135) and toes to bar

2 shoulder to overhead, 4 toes to bar

4 shoulder to overhead, 6 toes to bar

6 shoulder to overhead, 8 toes to bar...

up to 14 + 16


SCALED: Escalating reps of shoulder to overhead (55/75) and hanging knee raise

6 reps shoulder to overhead, 10 hanging knee raise

8 reps shoulder to overhead, 12 hkr

10 reps shoulder to overhead, 14 hkr...

up to 18 and 22


CP: Escalating reps of shoulder to overhead (105/155), single rep ring muscle up, escalating reps toes to bar

2 shoulder to overhead, 1 ring mu, 4 toes to bar

4 shoulder to overhead, 1 ring mu, 6 toes to bar

6 shoulder to overhead, 1 ring mu, 8 toes to bar...

up to 14 + 1 + 16