Tuesday 9/10

Bring a Friend


Skills:

Strict press

Push press

Push jerk

Row


WOD

4 rounds for time

8/6 calorie row

8 push press


Fitness


Push press

Every 3 minutes for 4 sets-5 push press-add weight each set


WOD

"Tread Lightly"

4 rounds

16/12 calorie row 

16 shoulder to overhead (95/65)


Performance


Push press

Every 3 minutes for 4 sets-5 push press-add weight each set


WOD

"Tread Lightly"

4 rounds

16/12 calorie row or bike

16 shoulder to overhead (115/75)


Competition


Push press

Every 3 minutes for 4 sets-5 push press-add weight each set


WOD

"Tread Lightly"

4 rounds

16/12 calorie bike

16 shoulder to overhead (135/95)


The Bring a Friend group will learn the major presses and then practice them during the workout.  For the 3 tracks you will be doing sets of 5 push presses where the goal is to add weight each set.  On the workout try to stick with either the bike or the row if you are able.  Try to keep all 4 rounds the same pace.