Every 1 min for 7 mins do:
3 Push Press, pick load
Athletes will perform a set every 1 min.
Athletes will stay with the same weight across all 7 sets. The weight chosen should be heavier than the weight used in the workout.
Complete as many rounds as possible in 9 mins of:
9 Push Press, 135/95 lbs
29 Double Unders (Unbroken)s
HAPPY BIRTHDAY, Kinley!! (5)
Daddy, Mommy and the SHRED community love you so much. We know you will make this world a happier place…you already do!
GENERAL
PUSH PRESS
Choose a push press weight you can complete the 9 reps unbroken for at least the first few minutes…perform in no more than 2 sets throughout duration of wod
Mods:
reduce weight
DOUBLE UNDERS
These MUST be performed unbroken!
Choose a rope variation or rep number that you can complete in under :45sec
Mods:
x58 single unders (unbroken)
As many reps as possible in 5 mins of:
Cal Row Or Cal Bike
Pacing wise, it is clear that we need to pace the 5min of rowing (different than a max effort).
The real question is, how much do we pace?
Let’s visualize a pace of 2K race pace plus about :10-15 seconds.
It is still a reserved pace, finishing a good 40-45+ seconds slower than our 2K race pace, but this will allow us to push our efforts on the 1min of burpees that follow.
Perform max cal on any machine
bike
assault runner
ski erg
As many reps as possible in 1 min of:
Lateral Burpee (Over Barbell)
Max effort here! Push yourself and get uncomfortable during the last minute of ‘Kinley Bean’ WOD!!
Mods:
regular burpees
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