STRENGTH
1RM Weighted Push Up*
then:
5 x 5 at a moderate weight.
*Partner up. Have your partner stack plates on your back while you are in the plank position. Chest must touch the floor and cannot remain in contact with the floor for longer than a second. Pusher should keep their elbows as close to their torso as possible. Partner should be standing over the pusher, making sure the plates do not fall/removing the plates should the pusher call for a spot.
WOD
à la CrossFitFootball.com
15 Minute AMRAP:
7 Bent Over Row (115/85)
7 Squat Clean (115/85)
7 Push Press (115/85)
Hang on to the bar for the entire 7-7-7 set.
1RM Weighted Push Up*
then:
5 x 5 at a moderate weight.
*Partner up. Have your partner stack plates on your back while you are in the plank position. Chest must touch the floor and cannot remain in contact with the floor for longer than a second. Pusher should keep their elbows as close to their torso as possible. Partner should be standing over the pusher, making sure the plates do not fall/removing the plates should the pusher call for a spot.
WOD
à la CrossFitFootball.com
15 Minute AMRAP:
7 Bent Over Row (115/85)
7 Squat Clean (115/85)
7 Push Press (115/85)
Hang on to the bar for the entire 7-7-7 set.
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