Posted on

December 20, 2013

Strength

1RM Push Press 

Work up to a 1RM push press.  Increase in small increments and no-rep yourself if you are performing a jerk. Use this as an overhead strength building excercise.   New lifters should increase slowly and work to a moderate weight performing 2-3 reps at each increment.

WOD

10 Rounds for Time

4 Front Rack Lunges 135/95lbs
8 Plank Push-Ups*

* To Rx this workout maintain a perfect plank position throughout the entire range of the push-up. 

Off Ramp WOD

5-7 Rounds for Time

8 Lunges
8 Push-Ups

Make sure you are performing the rep to the fullest range of motion possible.  Your knee should kiss the ground during the lunges and each push-up should be chest to deck with arms fully extended at the top.