Tagged as: SINGLE ARM PUSH PRESS

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WOD 2.9.19 (GW)

PRO/ROOKIES: 18 min EMOM 1st min 7 Dead Lift RX 100 kg, 2nd 9 Single arm Push Press RX 20 kg, 3rd min 12 Toes to Bar.

HEAVY DAY:
A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions

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WOD 13.6.17 (MW)

PRO/ROOKIES: 20 min AMRAP 500/400 m Run, 12/10 (each arm) single arm Push Press db or kb RX 24 kg, 50/40 DU.

HEAVY DAY

A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions



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WOD 28.12.16 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 20/16 Goblet Lunges RX 24 kg, 2nd min 35 DU, 3rd min 14 single arm push press RX 24 kg (7+7), 4th min 12/10 inverted row (PRO feet on a box), 5th min REST.

HEAVY DAY: 4 Super Sets 8 Dead Lift, 8 Bench Press, 4 Super Sets 16 box step up farmer loaded, 8 Shoulder Press, 4 Super Sets 15 Loaded GHD Back extensions, Deficit Push Ups to failure, 4*15-20 GHD Sit Ups.



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