Slammin’ Good Time
2013 Paleo Challenge Starts Monday!
You have NO EXCUSE not to participate…NONE!
Click here for rules and details
WOD for Friday 021513 – Click Here For Today’s Schedule
Push Press
2-2-2-2-2
–Rest–
AMRAP in 12 minutes:
30 Overhead Walking Lunge (45/35)
10 Ball Slams (30/20)
Post Push Press Loads and Workout Rounds to Comments
For the strength segment, after a basic warmup and mobility, perform 5 sets of 2 rep Push Presses (not Jerks) at the following percentages – 65%, 70%, 75%, 80%, and 85%. These should be fairly heavy by the end, but you do not be working to max effort and you definitely shouldn’t miss any attempts. Rest 2-3 minutes, at least, between sets.
For the conditioning workout, go heavier on Ball Slams (35 or even 40lb’ers) for RX+. Use a bumper plate, or even a Sandbag, for your overhead load.
ENDURANCE WORKOUT tonight at 6pm!
Overhead Walking Lunges
[youtube]https://www.youtube.com/watch?v=wmohw8o-Kfc[/youtube]