It's SWOLESTICE week!!
THIS Friday teams of 2 will partner up and have a blast completeing 3 events in RX, Intermediate and Scaled divisions. Then we get to hang out and have food and fun afterward. Be on the lookout for a potluck sign up.
There is still time to participate so get signed up in the EVENTS section of your Push Press app. If you need a partner message us and we will hook you up.
**Reminder that 3:30pm is the last class on Friday.
Here's the programming this week:
Monday
Strength: 1 Hang Power Clean,
pick load Every 1 min for 10 mins.
WOD: Complete as many rounds as possible in 10 mins of:
5 Power Cleans, 205/135 lbs
10 Toes-to-bars
Tuesday
Skill work: Tabata Double Unders
WOD: Parner Style
5 rounds for time of:
60 Double Unders
50 Burpees
Partner Run, 400 m
30 Alternating Pistols
Complete in teams of 2.
Complete as-60 double-unders, each at the same time
50 burpees, total at the same time
400-m run, together
30 alternating pistols, split reps as needed with partner.
Wednesday
Strength:
Shoulder Press 3-3-3-3-3, using heaviest weight per set
Push Press 2-2-2-2-2, using heaviest weight per set
Push Jerk 1-1-1-1-1, using heaviest weight per set
Thursday
WOD: 6 rounds for time of:
10 Dumbbell Burpee Deadlifts, 50/35 lbs
10 Box Jumps, 30/24 in
Skill/Strength: Turkish Get-Up 10R/10L
pick load
Friday
Strength: Overhead Squat
On a 8:00 clock:
Build to a heavy 1-rep overhead squat from the floor.
WOD:
3 rounds for time of:
20 Chest-to-bar Pull-ups
10 Overhead Squats, 185/125 lbs
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