Strength: Strict HSPU 3x max reps
WOD: 4 Rounds
Max strict Pull Ups for 1 min
Rest 1 Min
Max Strict Shoulder Press (115/75)
Rest 1 Min
REC: Bike 2 miles in the Spin studio
Strength: Strict HSPU 3x max reps
WOD: 4 Rounds
Max strict Pull Ups for 1 min
Rest 1 Min
Max Strict Shoulder Press (115/75)
Rest 1 Min
REC: Bike 2 miles in the Spin studio
WOD: For time
Bike 3 Miles (Do NOT move the bikes from the Spin studio!)
20 Pistols then,
Rest 2 Minutes and then
10 Min AMRAP of
Swim 1 length
Do 20 Push Ups
Score is time on the first part and reps on the second part.
Strength: Push Press 6x3 (As heavy as you can, essentially a 3-rep max)
WOD: For Time
Bike 1.5 Miles
10,9,8...1 Ring Dips
1,2,3....10 Hand Stand Push Ups
Bike 1.5 Miles
REC: 3 Min AMRAP
KB Russian Twists (24/16)
Skill: Snatch Practice - Focus on Set Up and Pull. 5x5 to practice then partner up and do a Dropset of hang snatch, starting at 80% of one rep max. Aim for 30-40 total reps in the dropset.
WOD: 15 Minute AMRAP
Bike 1/2 mile
16 KB Snatches (1.5/1)
16 Pistols
REC: 50 Reverse Hypers