Press

November 30, 2011

Beginner

Intermediate

Advanced

(5) Roll Out

Lats/Back of Arm

Lats/Back of Arm

Lats/Back of Arm

() Warm Up

3 x

Jump to support => Roll over => Sprint 25 M => Back Pedal 25 M=> Sprint 50 M => Precision jump => Handstand

3 x

Jump to support => Roll over => Sprint 25 M => Back Pedal 25 M=> Sprint 50 M => Precision jump => Handstand

3 x

Jump to support => Roll over => Sprint 25 M => Back Pedal 25 M=> Sprint 50 M => Precision jump => Handstand

(10) Mobility

OH Angry Bird

OH Angry Bird

OH Angry Bird

(10) Skill

Press

Press

Press

(10) WOD

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

(5) Cool Down

2x

2:00

Max push ups then use the remaining time to do as many basic dot drills as you are able to

2x

2:00

Max push ups then use the remaining time to do as many basic dot drills as you are able to

2x

2:00

Max push ups then use the remaining time to do as many basic dot drills as you are able to