Strength:
Push Press 4×5
Every 2:00 x 4 Sets
Set 1: 5 Reps @ 65%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 75%
Set 4: 5+ Reps @ 80%
% is Based on 1RM Push Press
Score = Load
Modifications:
– For Shoulder Impingement: Sub Dumbbell Strict Press, Incline Bench Press or Landmine Press depending on the degree of impingment.
Level 1 / Beginner Athletes 8 Reps across @ 6-7 RPE
WOD:
“Fresh Start”
For Time
400m Run
30/25 Push-Ups
15 Power Clean and Push Jerk
400m Run
30/25 Push-Ups
15 Power Clean and Push Jerk
400m Run
Barbell: 135/95lb, 61/43kg
Score = Time
—–
Level 2:
For Time
400m Run
20/15 Push-Ups
15 Power Clean and Push Jerk
400m Run
20/15 Push-Ups
15 Power Clean and Push Jerk
400m Run
Barbell: 95/65lb, 43/30kg
–
Level 1:
For Time
200m Run
20/15 Push-Ups
15 Hang Power Clean and Press
400m Run
20/15 Push-Ups
15 Hang Power Clean and Press
200m Run
Barbell: 65/45lb, 30/20kg
–
Masters 55+:
For Time
400m Run
20/15 Push-Ups
15 Power Clean and Press
400m Run
20/15 Push-Ups
15 Power Clean and Press
400m Run
Barbell: 75/55lb, 34/25kg
–
Competitor:
For Time
400m Run
30/25 Push-Ups
15 Power Clean and Push Jerk
400m Run
30/25 Push-Ups
15 Power Clean and Push Jerk
400m Run
Barbell: 155/105lb, 70/48kg
–
Travel / Hotel:
For Time
400m Run
30/25 Push-Ups
15 Dumbbell Clean and Jerk
400m Run
30/25 Push-Ups
15 Dumbbell Clean and Jerk
400m Run
Dumbbell (s): 2 x 50/35lb, 22.5/15kg