Keep On
Top Dawg 2014

Push Away

Wednesday, January 22nd, 2014

Workout of the Day

Barbell:

Bench Press: 5 x 3, As Heavy As Possible

Press - 1 x 20 - If you completed 20 reps on last time, take your weight up 5 lbs.  If you got less than 15 before push pressing, reduce your weight by 5 - 10 lbs.  if you got 15 - 19, keep the same weight.  If you have not done this yet, use 60% 1RM, or find your 1 RM.  If you don't complete 20, finish by push pressing.  These may be tougher than usual due to the Bench Presses.  Press on.

Conditioning:

21-15-9 reps for time:

Kettlebell Snatch (55, 35)
Hand Release Push Ups
Box Jumps (24, 20)

Try to even out the snatches as much as possible over the course of the workout.   Post heaviest Bench load, the results of your presses, and time for the met-con to comments.

AdamSled
Remember when it was warm?

QUOTE:"Learning too soon our limitations, we never learn our powers." - Mignon McLaughlin

Comments

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Jesse

BP: 190#
Press: 100# x 15, + 5 push presses
Metcon: 6:34 rx'd

Amy massengill

BP - 65#
Press: 45# did all 20
Metcon: 7:21 scaled
Good job Lisa!! -- glad you and Pia could come at 8:30.

Zeke

Bench press: 155# completed all sets

Metcon: 5:35 w/35# kb

Dov

5:47 rx, 70# KB

Bob

BP 155/175/190/195/200
Press 15 @ 90#
Metcon 7:52 Rx'd

XL

On a deload week, so only did the bench presses with 225#

Press: all 20 @ 135#

Metcon: 8:27. 55# KB, did the first 9 push ups Rx, then switched to knees for all the rest. Box jumps to 13" box

Chris

PM:
5x3 Bench Press @95#
12x95# Press, 8x95# Push Press
7:01Rx WOD

Chris

That should be 185# for BP.

Dena

BP: 85#
Press: 55# - only got to 13
Metcon: 7:22 rx'd

Clay

5:46 rx w/ 70# kb.

Clay

Maybe it was 5:56(?).

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