workout of the day

Wednesday 050223

..

2 rounds for time of:
10 Standing long jumps
100 ft Walking lunge
21 Kettlebell swings, 1.5 pood
21 Pull-ups
21 Burpess
21 Ball Slams, 20 pound yellow D-ball

Followed by:
Press overhead 1-1-1 reps

The press overhead can be a Push-ress, Push-jerk, or Split jerk. Ramp up over the three reps to a max load.

Post time, load, and method to comments.

One Arm Extension Press-up
Lie on deck, one arm outstretched, palms down, legs together and straight. Head held down and shoulders kept low. Press foward with toes so body is raised from deck, hold bodyabout 5-6 inches from the deck.

Naval Aviator record in 1944, 1 min. 43 sec.