Wednesday 6.28.17 WOD


1a) Wall Squats Arms Extended OH: 2 x 10 @3211
3211: 3sec descend to bottom of squat position, 2sec hold in bottom position, 1 sec return to top position, 1sec rest at top. Repeat for 10 reps and 2 round. Super set with wall slides
1b) Wall Slides: 2 x 10 @3111
3111: 3sec to overhead position, 1sec pause in overhead position, 1sec descend to bottom position, 1sec pause in bottom position. Repeat for 10 reps, 2 rounds. Super set with wall squats.


Kettlebell Warm up, 30s of work/20s of rest.
Coach should call out the exercises/demo 2-3 reps during the rest intervals:
-Single-arm KB Swing (both sides)
-KB Windmill
-Goblet Squat
-KB Push Press (both)
-KB Swing
-Figure 8 (both directions)


Push Press (Work up to a challenging set of 3. Rest 2:00)
– Adv: Work up to 85-90% for a triple.
– Beginner: 6 x 4-5 adding weight if form permits.
Training Intent
Work up to a heavy triple Push Press. These should not be touch n go reps. Ensure your athletes stay vertical with their dip and drive and aren’t breaking at the hip. Most athletes lose the battle with their dip and drive. The push press should be 70% leg drive.


For time:
KBS (55, 35)
Walking Lunges (BW)
Abmat Sit-ups
Double Unders
Rx: (45, 25)
L2: (35, 25) (Double Under Attempts)
L1: (35, 25 Russian Swings) (2x Single Unders)
18:00 Cap
Training Intent
Break into manageable sets and try to sustain that pace throughout. Walking Lunges are body weight only. Times will range from 10-16min and all movements should be able to be completed in big sets. Your athletes should not waste a ton of time on double unders, so use the scaling options available.


1a) 1-Arm DB Rows: 3 x 15 ea.
1b) Banded Pushdowns: 3 x 12-15. Rest 60s.