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Dirty Work

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WOD for Thursday 070512Click Here For Today’s Schedule
Push Press
Establish 1RM
–Rest–
Complete the following:
Tabata Sledgehammer Swings
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Swings

*Alternate left and right side swings after each interval.

Post Push Press Loads and Tabata Reps to Comments
For the Push Press, take 12-15 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM.  Do your best to NOT fail on any reps.  It’s ok to leave something in the tank for next time.  Try not to turn these into Jerks and don’t forget to put your PRs up on the PR BOARD!

For the conditioning workout, you are doing three 4-minute Tabata Intervals with 1 minute rest in between. For the swings, alternate sides every interval.  Careful not to take out a shin!

Martial Arts Grand Master, Ron Van Clief, is coming to CFD for a Self Defense Seminar THIS SATURDAY!

Don’t miss out!  Click here for more info

2 Comments
  1. Paul K Reply
    Good day today! PR'd the Push Press -- 200#! Very excited about that. 237 total reps for the METCON. Really enjoyed that one. First time I've done Sledgehammer swings. Gotta work on the left-handed swing.
    • Dave Reply
      Push Press PR at 180# this am. First time PRing that in over 3 years!

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