Strength
Deadlift
5 @ 60%
5 @ 65%
3 @ 70%
3 @ 75%
3 @ 80%
Superset w/ 3 – 6 Strict HSPU’s*
*SCALEs: 20 s of HS Walking,10-20 s HS hold, 1-2 controlled Wall Walks, 6-9 standing DB Press
WOD
AMRAP in 10min
8 Deficit Push Ups (8 regular Push Ups or 8 Push Ups to a target)
8 Ring Dips (8 Bar Dips or 10 Box Dips)
8 Pistols (4 ea leg), (or 8 (4 ea) DB lunges)
250m Row or 125 on the VC (if more than 8 in a class add the option of the bike for .5 mile)
Score is rds + reps
Deadlift
5 @ 60%
5 @ 65%
3 @ 70%
3 @ 75%
3 @ 80%
Superset w/ 3 – 6 Strict HSPU’s*
*SCALEs: 20 s of HS Walking,10-20 s HS hold, 1-2 controlled Wall Walks, 6-9 standing DB Press
WOD
AMRAP in 10min
8 Deficit Push Ups (8 regular Push Ups or 8 Push Ups to a target)
8 Ring Dips (8 Bar Dips or 10 Box Dips)
8 Pistols (4 ea leg), (or 8 (4 ea) DB lunges)
250m Row or 125 on the VC (if more than 8 in a class add the option of the bike for .5 mile)
Score is rds + reps