WOD for Monday 2-10-14

February 10, 2014

Work- Tabata Intervals

a) Push Press @ 95/65 b) 5 m shuttle run

Athletes perform all of either A or B before a 3 minute rest, then switching actions.


1) 10-8-6-4-2 Strict Ring Dip for completion. Increase intensity with a slow tempo. Scale with foot assistance/bands or scale to ring pushups/floor pushups as necessary.

2) Scapular retraction with a band. Dont treat this as incidental. Push to fatigue.



  1. It was So good to be in there this morning after last week!
    Push Press scaled to 65 I know light weight but I’m on the mend 76
    5 m Shuttle run 90

  2. Shuttle Run – 77
    Push Press – 48 Rx

  3. In order:
    shuttle – 73
    push press – 40

    Not sure if yesterday’s tennis match degraded today. Did more shuttle sprints than I care to as the lady I played against was very good at running me all over the court. My shoulders felt weak too.

  4. Push press 54
    Shuttle run 88

  5. In order.

    1. Push Press 70 RX
    2. Shuttle run 64. Turns were slow due to foot injury.

    • Damn!! Sorry Marcos!!!!!!!!

      • Kathleen! No worries! Its not from you dropping a 45 lb plate on my foot! Its been injured for years, but manageable pain. I did something to it a couple weeks ago and its been really flared up since well before your attempt to sabatoge my diet challenge efforts.

  6. In order
    Push press: 56 Rx
    Shuttle Run: 73

  7. Shuttle: 83
    Push press: 92

  8. SR 77….PP 48

  9. Couldn’t get away at lunch so I forced myself to go at 5pm.

    Push press = 58 RXd
    Shuttle run = 66
    Ring push-ups 10/8/6/4/2
    2×20 scap retractions

  10. PP – 73
    Shuttle – 77

  11. Workout 1:
    Clean and Jerk: 155 x 1 rep x 7 sets
    Clean Pull: 245 x 3 reps x 4 sets

    Back Squat: 275 x 5 reps x 3 sets

    67 push press
    58 shuttle run

  12. Push Press- Tom: 45 at 95, Zoe: 52 at 65
    5 m shuttle run- both got 82
    Tom did strict ring dips and I did dips with my toes on a box
    Scapular retraction- Tom: 2 sets of 20 Me: 2 sets of 10, 2 sets of 20

  13. SP..67….SR..78

  14. PP–17 RX..1st rnd got 7, then downhill fast from there

    Shuttle- 74

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