Strength
Push Press
- 8 reps @ 50% 1RM
- 5 reps @ 60%
- 3 reps @ 70 %
- 3 reps @ 80%
- 1 rep @ 90%
- 1 rep @ 95%
- 1 rep @ 100+%
Establishing a new 1RM max today.
Conditioning
Zombie vs. Humans
For time:
- 500m Row
- 60 Double Unders
- 50 Air Squats
- 40 Push-ups
- 30 Kb Swings (70#/53#)
- 40 Push-ups
- 50 Air Squats
- 60 Double Unders
- 400m Run
Rules: Each class will be split up into two teams – Humans and Zombies. If you are alive you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 3 minutes after the humans and try to catch them!
If you are a Zombie you must catch at least one person. If you fail to catch somebody, you must do a penalty of 25 burpees after the workout. If you are alive and you get caught by any Zombies then you must also do the 25 burpees. The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.