Pushup Challenge Week 5: Day 2
See Monday’s post for details on how the 2nd Cycle of this Pushup Challenge begins!
**Use todays wod in lieu of your pushup challenge work.**
Class Cancellation:
5:30am and 6:30am Classes cancelled due to weather! All other classes are as scheduled!
Lincoln Square Specialty Class Addition: Starts this week, Tuesdays 8pm
“Life Lifting” with Coach Kevin and Coach David. For all levels, men and women. No experience needed. Come learn how to lift awkward objects, train your grip, bulletproof your back and listen to words of wisdom that will not only lift your spirits but help you lift for life! “One of the best specialty classes of 2014”, Siskel and Ebert.
A. Take 20 minutes-
Bench Press: Heavy 3 with 1 second pause in bottom position.
*Compare scores to 11.27.13
Pause explained: We will be taking a standard from Competition Power Lifting. The 1 second pause will be held just above chest, so every rep is from a deadstop! No pause, no rep! In competition this pause eliminated the ability to bounce the bar off the chest and of course takes out the stretch reflex all together!
B. 4 Rounds:
3 1/2 Minutes of work, 90 seconds of rest.
Max hand release pushups in 1 minute
then…
Row half that number in calories
*Fill remaining time with max reps shoulder to overhead 135/95lbs
*Score is total number of calories and reps completed over all 4 rounds
