Strength
4 Sets of:
Push Press x 5
Build over the four sets
MetCon
“Nachoooo”
Rx
4 Rounds for time of:
50m Sled Push 4/3
12 Front-Racked Lunges 115/75
12 Push Press 115/75
12 Toes-to-Bars
L2
Lunges & Push Press @ 95/65
8 Broken Toes-to-Bars/12 Knees-to-Chest
L1
Lunges & Push Press @ 75/55
12 Knees-to-Chest/12 Leg Raises (laying on floor)
We end the week with a little more overhead work. It is not an EMOM today so you can rest as long as you need between these sets of 5 push press. I generally advise to rest 60-90 seconds after lighter sets and 90-120 seconds after heavier sets. You can warm up to a moderate weight before starting your first set, just so you don’t feel forced to make huge jumps in weight.
The WOD today is meant to be quick and a little gritty. By gritty I don’t mean bad technique, I mean it will sting a little bit. Your shoulders will be utilized throughout this entire workout so be prepared for about a jalapeno-level spiciness there. You have a good amount of Push Presses after doing Front-racked Lunges so your triceps will feel pretty warm too. I highly recommend using the fully-extended arm push technique for the sled pushes because it puts the strain more into the core and legs and really saves your triceps and shoulders.