W WOD – THURSDAY 28.07.22 – 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
8 Minute AMRAP of:
3 Strict Pull-ups
5 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)
SKILLS & SPECIFIC WARM UP
Press – Push Press – Push Jerk
4 sets:
5 push presses (increasing load)
CONDITIONING
“HEAVY DAY PUSH PRESS”
Push press
5 sets x 10 reps
Rest 3 min
