May 20th – Smiles for Miles 5k (sign up)
May 28th – Memorial Day Murph (both locations heats at 8 and 9:30am )
1. WOD, part 1 (19:00-40:00)
Every 3:00 for 7 sets
1 Push press
*The goal is to find a 1 rep max push press. Attempt to have all sets above 80% of anticipated max for the day.
2. WOD, part 2 (45:00-60:00)
3 Rounds NOT for time:
15 Side plank dips + 0:15 side plank hold (L/R)
20 Dumbbell rollback extensions
25 Abmat sit-ups
60 Single unders
COACH AND ATHLETE NOTES:
The starting weight should allow for a gradual build up where you peak at the 4th-5th set. If you fail, for the remaining sets reduce the load to approximately 90% of the 1RM for the day. If you are newer to the Push Press, do 3 reps every 3 minutes to work on technique.