OVERVIEW
Today’s WOD is a games open repeat workout from 2012. The repeat workout will challenge cardiorespiratory endurance and stamina throughout the entire body. The box jumps are to a moderate height and consider stepping down to conserve energy and allow for continuous reps with minimum rest needed during. Push presses are done with a lighter load that should allow unbroken reps for the first couple rounds then strive to not need any more than 2 sets per round. Toes to bars will be taxing on the grip and should be broken up from the beginning to help prevent muscle failure. Strive for 6+ rounds in this workout.
WARMUP
Mobility - 2 rounds
Jump rope - 60s
Straight leg sit ups to toe touch - 10 reps
Push ups - 10 reps
Reverse lunges - 10 reps
Standing calf stretch - 45s per side
Activation
Toes-to-bar specific
10 Kip swings
2 kipping knee raises
2 kipping knees to elbows
2 kipping toes to bar
Push press specific w/ PVC then empty barbell - 5 reps per movement
Dip and Hold
Dip and drive
Push Press
2 Rounds for build up to WOD height and weight
5 step ups + 3 Box jumps
5 push presses - increase load
3 toes-to-bars or knee raises
WOD
Workout 12.3
Complete as many rounds as possible in 18 minutes:
15 Box Jumps
12 Push presses
9 toes-to-bars
♀ 20-in box, 75-lb presses
♂ 24-in box, 115-lb presses
COOL DOWN
Shoulder stretch
Calf stretch
Samson stretch
Comments