warmup
Strength
Back squats
8@62
6@71
4@81
4@86
Front squats
5@71
4@80
3@84
3@90
WOD
For Time:
15 Kipping Handstand Push-Ups
15 Toes to Bars
400 m run /30/24 cal
12 Kipping Handstand Push-Ups
12 Toes to Bars
300 m run 20/16 cal
9 Kipping Handstand Push-Ups
9 Toes to Bars
200 m run 10/8 cal
6 Kipping Handstand Push-Ups
6 Toes to Bars
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
