Handstand Work
10-15 minutes of:
HSPU Practice and drills.
HSPU Practice and drills.
Have HSPU?
Work on strict or defecits.
Yay Intervals!!
8 Rounds, 2 minutes on the clock:
6 Deadlifts (185/135)
10 Burpees
6 Handstand Push-ups
* Rest remainder of 2 minutes – sprint, then rest.
6 Deadlifts (185/135)
10 Burpees
6 Handstand Push-ups
* Rest remainder of 2 minutes – sprint, then rest.
Rx+ 225/165 & Strict HSPU
Score is total reps – 176 possible
Endurance (7:45am)
2 Rounds, 18 Minutes on the Clock:
1 Mile Run Buy-in
1 Mile Run Buy-in
Then AMRAP w/Remaining Time of:
10 Burpees
15 Kettlebell Swings (35/25)
20 Kettlebell Push Press (10 each arm)
20 Lunges
*No rest between rounds, pick up where you left off after run
10:00am WOD
2 Rounds, 10 Minutes on the Clock:
800 Meter Run Buy-in
800 Meter Run Buy-in
Then AMRAP w/Remaining Time of:
10 Burpees
15 Kettlebell Swings (35/25)
20 Kettlebell Push Press (10 each arm)
20 Lunges
*No rest between rounds, pick up where you left off after run
“The 300”
For Time:
25 Pull-Ups
50 Deadlifts (135/95 lb)
50 Push-Ups
50 Box Jumps (24/20 in)
50 Floor Wipers (135/95 lb) (one count)
50 Alternating Kettlebell Clean-and-Presses (35/25)
25 Pull-Ups
25 Pull-Ups
50 Deadlifts (135/95 lb)
50 Push-Ups
50 Box Jumps (24/20 in)
50 Floor Wipers (135/95 lb) (one count)
50 Alternating Kettlebell Clean-and-Presses (35/25)
25 Pull-Ups
Floor Wipers: Bar above chest, bring your feet up together to left plate, down to middle, up to right plate, then down. That is 1 rep
Video: https://www.youtube.com/watch?v=f-k09kA8lC8
Squat Clean 2-2-1-1-1
Squat Clean for load:
#1: 2 reps @ 70%
#2: 2 reps @ 75%
#3: 1 rep @ 80%
#4: 1 rep @ 85%
#5: 1 rep @ 90%
#1: 2 reps @ 70%
#2: 2 reps @ 75%
#3: 1 rep @ 80%
#4: 1 rep @ 85%
#5: 1 rep @ 90%
Why is rowing getting difficult?!
3 Rounds for Time of:
20/16 Calorie Row
30 Sit-ups
20 Mountain Climbers (L+R=1)
20/16 Calorie Row
30 Sit-ups
20 Mountain Climbers (L+R=1)
Rx+ Add 4 ring muscle-ups per round
Back Squat 3-3-2-2-2
Back Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 70%
#3: 2 reps @ 75%
#4: 2 reps @ 80%
#5: 2 reps @ 85%
#1: 3 reps @ 70%
#2: 3 reps @ 70%
#3: 2 reps @ 75%
#4: 2 reps @ 80%
#5: 2 reps @ 85%
Gymnastics Retest on Monday
We are wrapping up our gymnastics cycle on Monday. Hydrate, rest well, and get ready to crush those pull-ups and push-ups.
Overhead Squat 3-3-2-2-1
Overhead Squat for load:
#1: 3 reps
#2: 3 reps
#3: 2 reps
#4: 2 reps
#5: 1 rep
#1: 3 reps
#2: 3 reps
#3: 2 reps
#4: 2 reps
#5: 1 rep