WOD: Wednesday 241023

This feels like an old school CrossFit day.

• Coaching Notes

Today, it is all about the upper body density and focus here with the combo of our strength work on the Push Press with 5 sets of 7 reps @ 70%+ and then moving into a challenging sprint couplet of American Kettlebell Swings and Push-Ups. This style, due to its fast nature, will absolutely pump your arms and leave athletes wondering what's going on during the final round of Push-Ups. Get ready for a fun pump session style day for our hump day as we move into the later half of the week.

strength:

Every 2 mins for 10 mins.

7 Push Press, 70% 1RM

metcon: "Loki"

3 rounds for time of:

30/20 Push-ups

25 Kettlebell Swings, 53/35 lbs

Goal Time Domain: 4:00-7:00

Time Cap: 10:00

accessories:

5 rounds for quality of:

15 Banded Tricep Extensions

10 Chest Supported Dumbbell Rows, pick load

5 L/5 R Staggered Stance Kettlebell Romanian Deadlifts, pick load