W WOD – THANKS GOD IT’S FRIDAY 19.01.24 – “HEAVY DAY PUSH PRESS”
MOBILITY & WARM UP
2 sets
5 side plank reach-throughs / side
5 PVC pass throughs
5 push-ups + 2 shoulder taps
5 Supermans
5 tuck jumps
1 set
10 scap pull-ups
:20 partial wall-walk hold
1 set
10 kip swings
3 wall walks
1 set
5 kip swings
5 kips
3 wall walks
SKILLS & SPECIFIC WARM UP
Push Press
Pre-workout:
On an 8:00 clock:
Hands stand Push Up / Handstand walk practice
4 sets:
5 push presses (increasing load)
CONDITIONING
“HEAVY DAY PUSH PRESS”
Every 2 min x 8 sets
For load:
10-10-7-7-4-4-1-1
Push Press