Workout of the day
Hey friends! It’s been a solid week of work and we’re pushing it right on into the weekend. Today’s work is broken up into a strength/skill section focusing on push-ups. Find a challenging push-up technique and use that for five sets of five reps. This low number of reps will allow you to get after it with a more challenging version of the push-up and can be weighted, with a weight plate on your butt. If that’s a bit over your scope, move to deficit push-ups using the paralletes or dumbbells to allow the bottom of your range of motion be below your hands. What ever it is, make it challenging for you and get the work done.
After that, the WOD is a 15 minute EMOM (Each Minute On the Minute) going through three movements; 20 Kettle Bell Swings at (1.5/1) (or (53/35) if you prefer pounds over poods), 10 Toes To Bar (or appropriately difficult scale), and 10 Goblet Lunges (Remember that KB from earlier? Good, now lunge with it). The goal for these movements is to finish them all in the allotted minute UNBROKEN. When you finish, you have the rest of the minute to recover and get ready for the next move.
STR: 5×5 weighted/deficit/challenging pushups
*plates on butts, parallete/DB/box pushups
WOD: EMOM 15
Min 1: 20 KB swings (1.5/1)
Min 2: 10 TTB
Min 3: 10 goblet squats