Push Press and Chin Ups

When your dip and then drive begins do NOT press with your arms before your hips have fully opened or you will lose all of that explosive power you’ve created. Remember, jump the bar UP off of your body as far as possible before you begin pressing with your arms. Once you have reached full elbow, knee and hip extension return the bar to the front rack. Depending on how heavy you are going in the exercise, you may need to use your legs to absorb some of the weight of the bar as is returns to your shoulders. You may also be able to rapid fire your reps or may need to pause in the front racked to get set to go again; this also is dependent upon the weight. WOD Chaos Set (A. 10-1, B. 1-10) A. Goblet Squat Crush Curls (53/35) B. Dips (Ring or stationary) ]]>