Warm Up
5 Minute Row/Bike
Then...
3 Rounds (with empty barbell):
-10 Strict Shoulder Press
-10 Walking Lunges (5 per leg)
-10 Box Step Ups
WOD:
10 Rounds
-10 Push Press
-10 Overhead Lunges
-10 Box Jump Overs
Suggested Weight Men: 75# Suggested Weight Women: 55#
Score: Total Time
Goal: 14-18 Min
COACHES NOTES
This is going to put your shoulders to the test! You should be able to do 15-20 unbroken push presses with the weight you choose in a fresh state. You might be able to go right into the lunges after the push presses for the first few rounds but consider putting the bar down after the 9th push press for a quick reset. Then you can get the 10th rep as you get into position for the lunges. Shoot for 1:20-1:50 per round. If overhead lunges are really challenging with the barbell, try an overhead plate lunge!
BARBELL PUSH PRESS
Start with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
CUSTOMIZATIONS
Lighter weight
OVERHEAD LUNGES
Hold the bar in the overhead lockout position with a wider than shoulder grip and biceps in line with the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 10 you end up doing 5 on each side.
CUSTOMIZATIONS
Lighter Weight
Overhead Plate Lunges
Back Rack Lunges
Front Rack Lunges
Front Rack Step Ups
BOX JUMP OVER
Choose a height that you are comfortable with and you can complete the 10 reps in roughly :30-:40. You’ll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you – go lower! Make sure when you jump and when you land that the knees do not cave in!
CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs