Warm-up Drills
I. Speed Rope 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Push Press 5RM
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push Press.
Push Press 5-5-5-5-5RM
Post loads to comments.
“Buttermilk”
Complete 5 rounds for time of
15 x GHD Sit-ups
40 x Double unders
Post times to comments.
ROMWOD
“Expect Greatness”
“Push Press 5s”: 115 # x 5
“Buttermilk” : 10:31 (Rx !)
A record of 25 unbroken DUs.
Push Press 5RM: 195#.
“Buttermilk”: 5:25 Rx.
Push Press: 95×5 (PR!)
Buttermilk: 12:00 Rx
Push press 5rm: 125×5
Buttermilk: 8:40 rx