Heavy push ups and body rows

Posted on September 27, 2011 by ugzruben

Steve Walker was the coach today – I think this is the first time I’d been in a class he’s coached.

Did my usual 10 push up warm up before a muscle up (second attempt).

Warm Up:

Skip rope
Dynamic Stretches

3 Rounds:

Sprint parking lot
10 push ups
10 pull ups
10 squats

WOD:

5 rounds for max reps of:

Weighted Push Ups: 90lbs/50lbs (work with a partner and stack either two 45’s or two 25’s on upper back)
Body Rows w feet on 20″ box

Rest as needed between rounds, but no rest between exercises.

Results: 7-10, 10-10, 8-10, 6-10, 6-12 = 37 push ups with 90lbs. + 52 body rows =89 total reps

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