WOD
“Press, Step, Pull”
5 Rounds for time:
15 Dumbbell floor press (50lbs/35lbs)
10 Dumbbell box steps ups(50lbs/35lbs) (24″/20″)
15/12 calorie Row
Stimulus
Total time: 10-15 Minutes
White Board Brief
Fun with some dumbbells and rowing on this one today. The dumbbell floor press should be a load that we can complete at least the first three rounds unbroken at and take us under 1 minute to complete. The dumbbell box step ups will be performed holding a dumbbell in each hand (unless we are scaling, which is fine!) and should also be completed in under 1 minute as we are only stepping up and down on one side of the box. The row should also be taking us under 1 minute each round to complete.
Modifications
(1)Dumbbell floor press
- Scale the load to achieve 15 unbroken reps for at least the first 3 rounds of the workout
- If we have a single-arm upper-body injury, perform with only one dumbell
(2)Dumbbell box step ups
- If completing 10 at the RX height and weight will take us over 1 minute, scale the height of the box down first, then scale the load after. Let’s try and stay loaded up if we can for this
- If we cannot step up due to injury, perform barbell good mornings
(3) Row
- If 15/12 calories will take us over 1 minute to row, row 12/8 for the workout
- If we are unable to row, bike or ski erg and follow the same guidelines written above