W.O.D.

Everything listed under: Deficit Push Ups

  • WOD 1/6/13


    *Please "Check In" when you get to class. Thank you!

    Strength

    Take 15 mins to build up to a 1RM Power Clean 


    *We are starting our Olympic Lifting Program today!


    WOD

    15-12-9-6-3

    Pull Ups (CTB if able)

    Clean and Jerks (115/75)

    Push Ups (Guys-Deficit Push Ups)


    Burgener Warm Up (Quick version)




  • WOD 12/6/13


    *Please "Check In" when you get to class. Thank you!

    Strength

    5 x 1

    Back Squats 

    *Add 5lbs to last Friday's weight


    WOD

    AMRAP in 20 Mins of:

    5 Strict Pull Ups (Scaled-Kipping, Band Strict Pull Ups)

    10 Deficit Push Ups

    5 Box Jumps (24"/20")


    Tips on quick, spring loaded box jumps. If you are ready to take your box jumps to the next level, check out this video. 


  • WOD 10/02/13


    Warm- Up

    Group Warm Up


    WOD

    AMRAP in 15 Mins of:

    10 Deficit Push Ups

    10 Jump Lunges

    10 Toes-to-Bar


    Deficit Push Up Demo



    Jump Lunge Tutorial (and how to stay safe with it!)



    Toes-to-Bar


    Finale 

    400m Row - Upper Body Only

    then

    400m Row - Lower Body Only