WOD

December 20, 2014 – Form

push-press

Workout of the Day

A.
Three sets of:
Shoulder Press x 4-6 reps at 21X1
90-second recovery
Hanging Leg Raise x 6-8 reps at 20X1
(Legs should be a minimum of 90 degrees to the floor at the top)
90-second recovery

B.
In teams of two, with only one partner working at a time, complete:
100 Push-Ups
100 Air Squats
100 AbMat Sit-Ups

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December 20, 2014 – Function

push-press

Workout of the Day

A.
Three sets of:
2 Strict Shoulder Press + 3 Push Press*
60-second recovery
Strict Toes to Bar x 8-10 reps
90-second recovery

*Weights per set by % of 1-RM  Shoulder Press: 85, 85, 85

B.
In teams of two, with only one person working at a time, complete:
120 Air Squats
60 Push-Ups
20 Wall Climbs
60 Push-Ups
120 Air Squats

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December 20, 2014 – Focus

push-press

Workout of the Day

A.
In teams of three, with only one person working at a time, complete:
10,000-Meter Row

Teams may segment the work however they want, but no one person can pull more than 1000 meters at a time.

B.
In teams of two, with only one person working at a time, complete:
100 Power Snatches (95/65 lbs.)

*Time cap: 5 minutes

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