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STRENGTH
Back Squat, 3-3-3 at 80% (same weight across 3 sets)
During rest periods, practice handstand holds against wall (belly or back to wall) or work up to variation for the workout.
WOD
Level 1
4 Rounds for Time of:
- Push-up x 10
- Box Jump Step Down (18/12) x 10
- Goblet Squat (45/25) x 10
Level 2
4 Rounds for Time of:
- Handstand Push-up x 10
- Box Jump Step Down (24/20) x 10
- Front Squat (135/95) x 10
Notes: Consider scaling reps on HSPU (i.e. 5-10 per round) if necessary.
BS: 135#
WOD: 8:03
5 HSPU/rd- rd 1&2 w 2 abmats/3&4 w 3, 20″ Box, 65# FS
BS: 130#
WOD: 8:27
5 box hspu w/ blocks/rd, rest rx
243#
6:30 rx
133#
6:34 85#, 2 abmat HSPU
BS: 150
WOD: 7:49 (2 abmats, 95# rd 1, 85# rds 2-4)
BS: 185/205/225
WOD: 9:59
Strength 205#
WOD 6:57 @ 115#, 5 HSPU/rd
Squats: 235
WOD: 10:41, 10 knees-on-box push-ups and 115# front squats.
Regardless of how hungry you are, don’t eat tuna as a pre-WOD snack if handstands are involved.
205#
WOD: 9:41 (1 abmat HSPU, 115# FS)
5:15
10:18
2 abmats
BS: 100#
WOD: 7:47 (box hspu w/ paralettes; 55#)
185,225,245
8:00
FS- 125#
WOD- 8:38, 85#, 10 HSPU to full depth, 1 abmat
185,180,180# back squats with 5 hspus btwn sets
BS @135#
WOD 7:50 (FS @85# rounds 1-2, @65# rounds 3-4)