Tuesday WOD – 042616

High school strength & conditioning

WORKOUT OF THE DAY

Fitness
1. Push Press: 10RM, then 2×10@90%

2. EMOMx15
Min 1: Max UB Strict Dips
Min 2: 0:30 Max Plate Front Raises 45/25
Min 3: 8 Strict TTB

Performance
STRENGTH
Push Press: 10RM, then 2×10@90%

METCON
EMOMx15
Min 1: Max UB Strict Dips
Min 2: 0:30 Max Plate Front Raises 45/25
Min 3: 8 Strict TTB

ACCESSORY
1. DB Hex Press: 20-15-ME-ME

2. Chest Elevated Push-up on Bar
This workout has a 10 minute time cap. I want one set of 30 reps to blow it out. Rest 30 seconds then a set of 20 reps. Rest 30 seconds and back on for sets of 20 reps. Keep following the 20 reps, rest 30 seconds till you hit your time cap of 10 minutes. Set a barbell in the rack at knee height, hands shoulder width. Get in to elevated push-up plank position.