
Warm-up
25 cals erg
25 shoulder taps
25 cals air dyne
25 shoulder taps
Strength – Work off of your 1rm BSย from Monday. ย If you don’t know your 1rm FS, guestimate. ย Please stick to theย percentages, there are calculators at the desk. ย If it feels light work on speed and form.ย
Back Squat – rest about 2 minutes between each set
1×10 60% of your max back squat
1×8 70%
1*6 75%
1*4 80%
Front Squat –ย rest about 2 minutes between each set
1*5 60% of your max Front Squat
1*5 70%
1*5 70%
1*5 70%
Skill
5 Sets Not for time
10/7 Strict Handstand Push-ups followed immediately by a max set of UB kipping handstand push-ups. Record total kipping reps.
-Then Rest 3 Minutes
Regional- 7/5
Open- 10 Slow negative HSPUs to defecit- 3 sets
Max Kipping HSPUs 2 Sets
** NO ABMATS **
WOD (25 Minutes)
2 Rounds
750m Row
3 Minutes Rest
400m Sandbag Sprint (5,4)
3 Minutes Rest
50,40 Calorie AD
3 Minutes Rest
-Each for Time
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