090408 WOD “Row & Push Press”

WOD courtesy of Crossfit.com

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Post time to comments.

Advanced(RX’d):

500m Row
21 x 115# Push press
500m Row
18 x 115# Push press
500m Row
15 x 115# Push press
500m Row
12 x 115# Push press

Intermediate:

500m Row
21 x 95# Push press
500m Row
15 x 95# Push press
500m Row
9 x 95# Push press

Beginner:

250m Row
15 x 65# Push press
250m Row
12 x 65# Push press
250m Row
9 x 65# Push press

Todays WOD is a repeat for the blog.  Check out the original post here, and compare your times.  Same rules apply as last time; It combines two movements, rowing and push-press. If you don’t have access to a rower, do 400m runs in place of the 500m rows and 200m run in place of 250m row. The keys on the push press is the “dip and drive”. Keep the heels down, weight above your shoulders, dip the hips down and drive up. Scale the weight as needed but try and keep the same weight throughout the workout.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article: “Among 5 year olds, 1 in 4 is Obese, Study Finds“, Press Democrat

“A striking new study says almost 1 in 5 American 4-year-olds is obese, and the rate is alarmingly higher among American Indian children, with nearly a third of them obese.”

Scary study about child obesity.  Hopefully the ship will get righted before our society gets even more “sick” than they are.  What can we do to change things?

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4 Comments

Filed under WOD's

4 responses to “090408 WOD “Row & Push Press”

  1. woody

    2 rounds warmup:
    500m row
    10 reps / pushups, situps, pullups, squats, dips,
    back ext.

    Row and PushPress
    14:18 (:18 sec. slower than last time, damn!!)

    Shoulders are toast after this week
    Nice WOD’s this week, thanks Stavros.

  2. Scott W.

    12:20 as Rx’d subbing 95# for push press. Tired from last couple days.

    Kelly did a modified version of this WOD:

    500m row
    45# push press – 15
    500m row
    45# push press – 12
    500m row
    45# push press – 9
    500m row
    45# push press – 6
    11:32

    She did great, very intimidated by shoulder workouts but attacked it. Cool to watch her improve!

    Thanks Stav….good one today, tough!

  3. Did the Australian Crossfit Games qualifier at DCF today.

    3 RD’s
    10 Clean & Jerk, 135lbs.
    15 Ring Dips
    20 Kettlebell Swings, 53lb.

    6:29 as RX’d

    You guys may see this one in the near future…great WOD!

  4. Damn…Kelly is killing it on the rowing. Great job guys.

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