090806 WOD “Rowing and 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.

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