Strength
6 sets x 2 Back Squats (75%)
-Complete a set every 1:30-
WOD
"The Price is Right"
2 sets For Time:
3 Rounds
15 Wall Balls 20#/14#
9 Pull Ups
3 Wall Walks
-rest 3:00 between sets
*20:00 Time Cap
Accessory
"Strict Handstand Push-ups: Week 3"
10 minute EMOM
Odd Minute:
Freedom: 20 Handstand Shoulder Taps [right/left = 2 taps] - belly to wall
Independence: 16 Box Handstand Shoulder Taps [right/left = 2 taps]
Liberty: 20 High Plank Shoulder Taps [right/left = 2 taps]
Even Minute:
Freedom: 30 Seconds Max Effort Ring Push Ups [belly parallel to the ground]
Independence: 30 Seconds Max Effort Ring Push Ups [with rings walked forward, to be at an incline]
Liberty: 30 seconds Max Effort Elevated Push Ups [Elevate hands to a box/bench ]
WOD
"Enchilada"
3 Rounds For Time:
100 Double Unders
30 V-Ups
5 Wall Walks
WOD
"F1 Teams"
For Time:
200m Run
30 Wall Ball V-Ups 20#/14#
200m Run
20 Power Cleans 115#/80#
200m Run
10 Wall Walks
200m Run
20 Power Cleans 115#/80#
200m Run
30 Wall Ball V-Ups 20#/14#
200m Run
Accessory
"Strict Pull-ups: Week 5"
Partner up for some fun!
Freedom:
4 sets x 3 reps of Weighted Strict Pull Ups
[Go up in weight each round]
-rest at least 90 seconds between sets (one partner works while the other completes a set)
Independence:
4 sets x Max Effort Unbroken Strict Pull Ups OR Box Assist Pull Ups
-rest at least 90 seconds between sets- (one partner works while the other completes a set)
Liberty:
4 sets x 4 reps of Box Assist Pull Ups or Ring Rows
-rest at least 90 seconds between sets- (one partner works while the other completes a set)
Strength
Deadlift for load:
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
On the final set (3+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 3 if needed).
Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.
WOD
"Stockyards Rodeo"
For Time:
50-40-30-20-10-20-30-40-50
Double Unders
5-4-3-2-1-2-3-4-5
Wall Walks
