Push Pressed

WOD for Friday 110912 – Click Here For Today’s Schedule
Push Press – 90% 1RM
1-1-1-1-1
–Rest–
3 Rounds For Time:
Run 200m
7 Handstand Pushups
50 Air Squats

Finisher:
Face Pulls
100 Reps

Post Push Press Loads and Workout Time to Comments
For the strength segment, after warming up perform 5 sets of  single rep Push Presses at 90% 1RM.  These should be very heavy.  Make sure you take good rest between these work sets (2-3 minutes).  If you do happen to get a PR, be sure to put it up on the board!

For the conditioning workout, scale your HSPUs as necessary.  Be sure each and every Air Squat is from below parallel to full knee and hip extension!     

For the finisher, attach a light band (red or blue) to a pullup bar and perform 100 total rep Face Pulls.  Pull to your forehead with your elbows high and outside.  

ENDURANCE WORKOUT tonight at 6pm!

You’re never too good to return to the basics – The Air Squat
[youtube]http://www.youtube.com/watch?v=iOdwETDQXCw[/youtube]