Final Session
This is the final session of the Getting Pushy Program! Hopefully you have enjoyed the process and I look forward to hearing your feedback!

Re-Test
Let's test those push-ups for the final time. Goal is as many as possible!!
Test it out, and get a coach to verify the quality of the rep(s) and take a video with your mobile telecommunications device.
Compare to Week 1 and Week 6

Muscle Endurance and Conditioning Test
This workout!
50 Calorie Bike, 25 Dumbbell Bench Press
40 Calorie Bike, 20 Dumbbell Bench Press
30 Calorie Bike, 15 Dumbbell Bench Press
20 Calorie Bike, 10 Dumbbell Bench Press
10 Calorie Bike, 5 Dumbbell Bench Press
Rx – 45’s/30’s

??What??
See or ask Ben for help!

Clapping push ups

15-9-9-6-6-3-3-3

4 rounds

15 hand release push ups
20 Alternating DB press (10k)
25m o/h walking lunge 20k plate
25m o/h walk 20k plate

3 x
20 weighted situps 10k
20 russian twists 10k

5 k run 22:36mins

5 reps @

55k
60k
62.5k
67.5k
72k

Then

4 rounds
5 Power Cleans 60k
30 double unders
200m farmers carry 2 x 20k plate

8 reps @
48k
52.5k
57.5k
65k

5 rounds
5 back squats @ 55k
10 one legged squats
40 sec handstand hold

3 rounds
10 T2B
10 Kettlebell swings 20k

DL 4 x 12

Three Rounds of:
-Wall Ball (#20/14)
-Sumo Deadlift High Pull (#75/45)
-Box Jump (24"/20")
-Push Press (#75/55)
-Row-Calories

1 minute per station
Clock does not stop between exercises
5 minute rounds with 1 minute rest between rounds
1 point per round
1 point per calorie
Add your points at the end for your score

3 Rounds for time

• 1 Power Clean 50kg
• 3 Front Squat 50kg
• 1 Power Clean 50kg
• 4 Lunges (2x each leg)
• 30 Double Unders
• 25 KB Swing (24kg)
• 20 Pull Ups
• 15 Box Jumps
• 10 Toes to Bar
• 5 Burpees
• 400m

WOD: 30 Muscle Ups (For Time)
- Max Out First Set

       - Modified: 
                       30 Ring <a href='/journal/movements/310'>Dips</a>
                       30 Chest To Bar Pull Ups
                       30 Ring <a href='/journal/movements/310'>Dips</a> 

Post: 5 Rounds Not for Time:
10 GHD Sit Ups
30 II Unders

Pre-WOD:
- Find 1RM Strict Press (125)
- Find 1RM Jerk (145)

WOD - 7min AMRAP:
- 3 Snatch (95#,65#)
- 3 Burpees
- 6 Snatch
- 6 Burpees
- 9 Snatch
- 9 Burpees ... etc.
Count total reps completed.

30 cal row
25 fs 43 kg
25 bar over burpee