Tuesday’s WOD 8/28/12
Buy In:
3 x 400M
90 seconds rest in between efforts
WOD:
5 Minute AMRAP
4 Press 95/65
8 Push-Press 95/65
12 Box Jumps 24/20
Rest 1 Minute
5 Minute AMRAP
4 Press 95/65
8 Push-Press 95/65
12 Box Jumps 24/20
Cash-Out:
Handstand holds against wall lower to headstand
Advanced: Use Rings
Less advanced but still awesome: use parallettes
For today’s buy in we are going to perform interval work with our running. We will perform 3 400M interval runs. The goal of these runs is to keep a similar pace for all runs within 10 seconds. Rest 90 seconds after each effort.
For the workout we are going complete a triplet for two seperate 5 minute AMRAPs. Start this by cleaning the bar to the rack position (across shoulders). Perform 4 presses, then immediately transition into the push-presses. After the push-presses, drop the weight and perform 12 box jumps. That is one round. Perform as many as you can for 5 minutes. Rest 1 minute and repeat.
For the cash-out we are going to work on handstand negatives. If you have the ability or the intestinal fortitude, try a handstand on the rings and lower yourself to a headstand. If not, try it on parallettes. Or against the wall. Or grab an abmat or two. Challenge yourself.
Results
