Warm Up:
AMRAP 5:
Walk 50 ft with the med ball
10 lunges
Walk 50 ft with the med ball
5 thrusters
Walk 50 ft with the med ball
5 deadlifts
Walk 50 ft with the med ball
5 shoulder presses
Skill Work:
EMOM 8:
2 push presses
– Build to a heavy set of 2 reps.
WOD:
5 rounds for time:
20 push presses (55/75 lb)
20 alternating front rack lunges
Intended Stimulus: 8-13 Minutes
Intermediate:
5 rounds for time:
12 push presses (55/75 lb)
12 alternating front rack lunges
Beginner:
5 rounds for time:
10 push presses (35/45 lb)
10 alternating front rack lunges
Home Workout:
5 rounds for time:
10 right-arm dumbbell push presses (35/50 lb)
10 left-arm dumbbell push presses
20 alternating dumbbell front rack lunges
– Use one dumbbell.
Movement scaling options:
Push presses: Load, shoulder presses, dumbbell options
Alternating front rack lunges: Load, low-box step-ups, dumbbell options
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm