WOD Blog
 | Tue, Jul 28 2020 |  |
| Tues Jul 28 2020 | Press Complex | Overrreaction | Body Armor |
Press Complex
(Weight)
Press Complex
Build to a Heavy Complex:
2 Push Presses
3 Push Jerks
• These 5 reps are meant to be completed unbroken
• Take the bar out of a rack
• Note that there is no re-bend of the knees in the push press after driving the bar overhead
• Record the heaviest unbroken complex as your final score '
| Clint | 225 Rx | | | Marcus | 175 Rx | | | Kevin M | 175 Rx | | | Hunter Coleman | 155 Rx | | | Scott Ande | 135 Rx | | | Bryson | 135 Rx | | | Mark E | 125 Rx | | | Kevin T | 125 Rx | | | Misty | 100 Rx | |
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Overrreaction
(Time)
WOD 'Overreaction'
15-12-9:
Push Press 115/85 (95/65)
Dumbbell Box Step-Overs 50/35 (35/20)
Directly Into...
15-12-9:
Push Jerks 115/85 (95/65)
Box Jump Overs
The ''dip'' and ''press'' portion of each movement today will challenge your lower body stamina on top of conditioning
• The intended time range for this piece is between 9-15 minutes
DUMBBELL BOX STEP-OVERS
• We'll use a single dumbbell for this movement
• You can hold the weight wherever is most comfortable for you (shoulder, hang, front rack..)
• Choose a weight that allows you to complete the 15-12-9 without having to put the dumbbell down
• Alternate which leg you step up with on every rep
• There is no need to stand to full extension on top of the box
• You can face the box or complete these reps laterally
PUSH PRESS + PUSH JERK
• Push Press: After extending the lower body, there is no re-bend of the knees
• Push Jerk: After extending the lower body, you are able to re-bend the knees to drop under the weight
• The barbell will be taken from the floor, not out of a rack
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Body Armor
(Check In)
Body Armor
Either 3 x 3 deadlfits
or
3 Rounds:
:30 Seconds Max Banded Good Mornings
:15 Seconds Rest
:30 Seconds Max Banded Pull-Aparts
:15 Seconds Rest
:30 Seconds Max Hollow Rocks
:15 Seconds Rest
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