Push Ups

WOD: Wednesday, 25 June 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class


Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)



Seal Rolls

Bridge & V-Up

(10-20 reps each)


If an exercise is too advanced, stick with last weeks easier version.




KB Armbar Stretch

PVC Pass Throughs


Snatch (from Power Position) 5 x 3 @ 65-75% 1 RM

Push Press 4 x 4




4 rounds

20m Barrel Carry AHAP

5 Box Jumps 30/24”

10 Push Ups


Scale 1:

Box Jumps 24/20”

Knee Push Ups


Scale 2:

Barrel Drag

Box Step Ups

Box Push Ups


Coaches Note:


Snatch is from the Power Position. Try not to re-bend your knees before the jump. Goal is to work on getting UNDER the bar fast, not trying to pull the bar up higher and higher.

Push Press – go heavy (learning zone) so that rep 4 is always a failed rep or just a barely made rep. However: technical failure rule applies, so keep your butt squeezed and keep your midline stable.



Barrel Carry: Carry the heaviest barrel you can… any way you want, as long as no part of the barrel is touching the ground.

Barrel Drag: Drag the barrel, walking backwards, bottom edge of barrel is sliding on the ground.

Push Ups: Gehe bei den Pushes ganz bis auf den Boden hinab 🙂 (Chest to the Ground!!!)



0600 – WOD

0915 – Open Gym

1700 – WOD

1830 – WOD

1530-1930 – Open Gym

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