WOD for Thursday 041113 –  Click 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.