We have LOTs of outdoor workout space

Friday 160624 Push Press, Row Sprint, Max Rep Wall Balls

The final workout of the week brings us a five round set of work, following each round you get two minutes rest. What you are working towards is a total number of wall ball shots. Please make sure you go relatively heavy on the push press, as the programming for this cycle calls for a high rep/moderately heavy overhead press for today. If you go to light on the push press, you will get in more shots than intended for the day. A goal to shoot for is a total number of wall ball shots close to or just exceeding 100 reps. Now you might remember the reference to today’s medicine ball movement in one of the captions from earlier in the week, right? 🙂

Lincoln cranks out done DB push ups
Lincoln cranks out some DB push ups

Friday’s WOD at 7 and 9am, and again at 3 and 5pm
For 5 rounds on a running clock, every 5 minutes complete:
10 rep push press from rack (70% of 1RM)
400/325m row
Max reps wall ball shots (20/14#) until the 3 minute mark
Rest exactly 2 minutes
Post push press and wall ball load and total number of wall ball reps for all 5 rounds.
–Yes, if you’ve calculated that this will take 23 minutes from GO to the final wall ball shot, then you have visualized this workout correctly.

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View today’s workout and see the scoreboard.


Due to the limits on class sizes. Every member must book their time slot in advance.

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