2015-01-21

WEDNESDAY WORKOUT

Weighted Push Ups?? Yep! :)

STRENGTH:
3RM Weighted Push Up (Use bumpers, CAREFULLY stacked up on your middle back)
OR
Use a barbell in a rack and slowly lower the height until you can not perform 5 PERFECT reps anymore...

Use 5-7 total sets for this one...

15 minutes for this one

WORKOUT:
"Dual Death By Exercise :)"
1st Minute - 4 Box Jumps (20"/24")
2nd Minute - 1-4 STRICT Chest 2 Bar Pull Ups (Scale to just Chin Above, if needed)
3rd Minute - 8 Box Jumps (20"/24")
4th Minute - Add 1-2 reps onto your original Pull Up reps from Minute 2
5th Minute - 12 Box Jumps (20"/24")
6th Minute - Again, add 1-2 reps onto your Pull Up reps from Minute 4...

Continue this pattern until you are unable to finish the reps for the exercise in under 60 seconds...

There is a 30 minute (15 round) time cap for this one...

You CAN use some band assistance on this one...

POST YOUR BEST WEIGHT & HOW FAR YOU FINISH ON THE WORKOUT TO COMMENTS

4 comments:

CrossFit Hydro said...

Push ups suck ;)

Weighted Push up - 100 for 3 :(

Sumo DL
10@225, 8@255, 6@ 275, 4@295, 2@315

Class wod:
4 & 4 ctb to start moving up by 4 & 2 each round... No rebounding at all on the box jumps
- 28 box jumps + 10 Ctb (7th round)

Rest 2 mins

20 calorie bike
20 calorie row
3 rounds
5:53

JVB

Anonymous said...

pushups 90#
wod
6 rounds plus 15 reps
pullups 2 1st round
added 1 thereafter
Dave

Lisa Dempsey said...

Push ups 45#
6 rds + 35

Susannah Dunn said...

10# push up. Didn't push myself on this one. Guess I should have.

5 rds + 18 box jumps (red/blue chin ups)