Mobility
Warm-up
Perform the Warm-up today after the Skills / Strength section.
10 Push-ups
Fitness Level Substitution: Banded Push-ups or Knee Push-ups
10 Push Presses (Just the Bar)
5 Push Presses (Working your way up to the weight you will use for the WOD)
5 Push Presses (Working your way up to the weight you will use for the WOD)
3 Push Presses (Using the weight you will use for the WOD)
Push-up
WOD
7 Rounds for Time
7 Push Presses (Men: 135lb / Women: 95lb / Beginner: 35lb)
14 Push-ups
Fitness Level Substitution: Banded Push-ups or Knee Push-ups
Fitness Level Substitution: 2 X Single-unders
Equipment Substitution: Tuck Jumps
Don’t take the push-ups on this WOD to lightly, they can easily become one of the hardest parts. Be sure to not cut corners and be sure your chest touches the ground and your arms are fully locked out at top on every rep. Post your total time and weight used to comments.
Cool-down
3 Sets (Not for Time)
7 Push Presses (Just the bar or PVC pipe)
Use very light weight and focus on perfect form. We want your main focus to be on your dip and drive. Keep your weight balanced as to not get pulled towards your toes. Your dip should only be bending your knees and not sticking your butt back. Take at least a minute between each set.
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