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WOD for Wednesday 120512 – Click Here For Today’s Schedule
Push Press – 80% 1RM
3 Rounds For Time:
12 Double KB Clean & Press (as heavy as possible)
12 Box Jumps (24/20)
Banded Face Pulls
Post Push Press Loads and Workout Time to Comments
For the strength segment, after warming up perform 5 sets of 3 rep Push Presses at 80% 1RM. These should be fairly heavy. You can take the bar from the rack each set. Make sure you take good rest between these work sets (2-3 minutes). If you get a PR, be sure to put it up on the board!
For the conditioning workout, use two KBs of the same load. You are cleaning and pressing both at the same time. Use as heavy as you can…this will likely be determined/limited by how much you can Press.
For a finisher, attach a light band to the pullup rig and perform 100 banded face pulls. Your elbows should be high and outside and you should be pulling the band to your forehead…not your mouth, not your neck.
Double KB Clean (and an Irish Accent) https://www.youtube.com/watch?v=9nXepEXasIo/youtube]