WOD Blog
 | Tue, Sep 14 2021 |  |
| Tue Sept 14 2021 HSPU | Tue Sept 14 2021 Power Clean | Ball Dont Lie | Tue Sept 14 2021 Push Pull |
Tue Sept 14 2021 HSPU
(Reps)
During warmup
Strict Handstand Push-Ups
[BASED ON MAX UNBROKEN SET]
If 5-9 Unbroken: 4-3-3-3-2
If 10-14 Unbroken: 9-8-7-7-6
If 15-19 Unbroken: 12-10-8-8-6
If 20-24 Unbroken: 18-15-12-10-6
|
Tue Sept 14 2021 Power Clean
(Weight)
Power Clean and Push Jerk
3 Sets:
1 Power Clean
3 Push Jerk
All Sets @ 70% of 1RM Clean and Jerk
Then
Clean Pull
3 Sets
3 Clean Pull @ 90-95% of 1RM Clean
Keep bar close to body. Big shrug at top
|
Ball Dont Lie
(Time)
'Ball Don't Lie'
Every 2 Minutes Until 150 Reps:
15/12 Calorie Row or bike or 200m run
Max Wallballs 20 / 14
Compare to 9/14/21 (whiteboard pic in app)
- The workout will begin on the row, bike or run and on the 2, 4, 6, 8, 10... we will perform that same row bike or run.
- In the remaining time of the 2 minutes, we will accumulate max rep wall balls.
- The workout ends when we accumulate 150 wallballs or if time runs out.
TIME CAP: 16:00
|
Tue Sept 14 2021 Push Pull
(Check In)
2 Sets for Quality:
10 Double Dumbbell Curl to Press
10 Single Dumbbell Overhead Triceps Extensions
10 Ring Face Pulls
|
