11/15/16 wod

“The Lyons Press Medley”

Shoulder Press-Push Press-Push Jerk

Keeping a barbell in your hands throughout the sequence of the 3 movements, perform 3 reps of Shoulder Press, 3 reps of Push Press and 3 reps of Push Jerks prior to re-racking the barbell. 

You will add weight to the barbell based on your level and ability. Perform the same sequence (3SP/3PP/3PJ) and re-rack. 

You will continue to increase the weight on the bar and the weight will eventually get to the point you cannot perform the Shoulder Press. 

At this point continue the Press Medley with only the Push Press and Push Jerk (3PP/3PJ).

When the weight gets too heavy that you you fail on the Push Press you will continue the Press Medley with Push Jerks (3 reps) only. 

Record the top weight for each lift.

20 pull-ups 

20 walking lunges

20 Situps 

20 push-ups

20 squats 

Rest 5 min


7 min