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

Hard Pressed

WOD for Thursday 041113Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Strength:
Press
5 reps @55%
3 reps @65%
3 reps @75%
3 sets of 2 @85% 1RM

Skill:
Dips
5 sets @80% of your 1 set max (ie, if your max set is 10 reps, you’ll do 5 sets of 8 reps)

Conditioning:
AMRAP in 10 minutes:
Run 200m
15 DB Push Press (40/25)

Post Press Loads and Workout Rounds to Comments

For the strength segment, for the Press follow the reps and % progression up to 3 sets of 2 reps at 85% 1RM.  You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets.  These are going to be pretty heavy.

For the skill work, which follows the strength segment today, perform 5 sets of Ring Dips. Determine the number of reps for each round by taking 80% of your 1 set max.  Rest 2-3 minutes between sets.  Follow this progression scale if you don’t have Ring Dips:  Pushups, Ring Pushups, Bar Dips, Ring Dips.

For the conditioning workout, make sure you do Push Press, not Push Jerks…no rebend of the knees when you lockout overhead.

One Comment
  1. Paul K Reply
    Worked presses from 80-130#. Last few sets were tough! Ring Dips: 5 sets of 3, deep as possible. METCON: DB push presses at 35#: 5 full rounds, 6th run, and 6 push presses. Almost hate to admit it, but I'm really enjoying running. Seems I've missed it and I didn't even know it.

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