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WOD FRIDAY 3rd APRIL



BARBELL FREE OPTIONS


1) Dumbbell or Kettlebell Push press


Use one weight and do each arm independently- 10 reps each side for 5sets


2) 10-9-8-7-6-5-4-3-2-1 reps

STRICT HSPU

KB SWINGS


  • Scale HSPU to using a towel or pillow under head

  • Scale to Push ups

  • Use whatever KB weight you have


3) 10min EMOM

1 rep super slow negative HSPU


4) 16-14-12-10-8-6-4-2 reps

Narrow Push ups

KB or DB Russian twists


BARBELL OPTIONS.

If you have a barbell we want you to work on some push jerk. Spend time mobilising before you start, working on thoracic and overhead mobility.


A) 10min EMOM 3reps each min use this as a warm up period, work on speed under bar.


B) Push Jerk E2MOM 3reps x 5sets


C) Spend 10min finding MAX Push Jerk

Only do this part if you feel confident and capable.








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