410 W Geer St, Durham, NC 27701 (919) 907-1233

Farmer's Bells

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WOD for Thursday 121312 - Click Here For Today’s Schedule
Push Press – 85% 1RM                  
2-2-2-2-2      
–Rest–
3 Rounds For Time:
10 KB Swings (70/52)
10 Squats with KB in rack position – right
25m One Arm Farmer Walk with KB in rack position – right
10 KB Swings
10 Squats with KB in rack position – left
25m One Arm Farmer Walk with KB in rack position – left
*Rest 1 minute between rounds

Post Push Press Loads and Workout Rounds to Comments
For the strength segment, after warming up perform 5 sets of 2 rep Push Presses at 85% 1RM.  These should be heavy and do not turn them into Jerks. 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 the same KB for the entire workout, as heavy as possible if not RXd.  Scale the swings down to Russian Swings with a heavier bell if needed.  The 1 arm squats will definitely put pressure on your core stability.

1-Arm KB Squats

2 Comments
  1. Paul K Reply
    Push Press done at 185# -- have to concentrate on staying back on the heels. METCON Used a 62# KB - Final time 9:40 Have to come clean. I rested that KB on my shoulder more than a racked arm for most squats and the walks. No matter how you carried it, that was a tough one! Good stuff.
  2. Amanda Reply
    push presses done at 85... and then again at 95 after realizing I probably could've gone heavier. metcon done in 9:15. Tried going Rx, but halfway through my first set of squats on my L side, I just failed miserably. Did the rest at 44#. Thanks to Rich & Jack for the tips... even if I didn't quite get it until the very end!

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