Tuesday 07/20/2021
/Strength
Strict Press
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%
*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.
Week 4 of 9
(Score is Weight)
WOD
FOR TIME
21-15-9
Handstand Push-Up
Unbroken DB Front Squats (Athlete Choice)*
-Rest 1:00-
12-9-6
Unbroken DB Front Squats*
Handstand Push-Up
*Each time you break in the FS, perform 3 Hand Release Push-Ups. If perform unbroken, no Push-Ups performed.
HSPU Option 1: Pike Push-Up
HSPU Option 2: Strict DB Press
FOR RECOVERY
1:30 Elbow to Instep w/ thoracic rotation (L)
1:30 Elbow to Instep w/ thoracic rotation (R)
3:00 Frog Stretch
(No Measure)
