SKILL
Spend 5-10 Minutes on Either Skill Option Prior to Strength Work
- Option A: 3 sets of 10-30 second Handstand Hold (belly to wall)
- Option B: 3 sets of 10-20 shoulder taps in handstand against wall (belly to wall)
- Option C: 3 sets of 30-60 second front leaning rest
Notes: Scale either option to fit your own ability level (i.e. do 10-30 second freestanding hold if you are able to)
STRENGTH
Push Press, 3 x 3
*Work at or around 80%, or quickly build to a challenge set of 3
WOD
Level 1
AMRAP 12:
- Wall Ball to 9′ x 15
- Box Step Up x 10
- Dumbbell Strict Press AHAP x 5
Level 2
AMRAP 12:
- Wall Ball (20/14) x 15
- Box Jump Over (24/20) x 10
- Handstand Push-up x 5
*HSPU can be kipping or strict
ANNOUNCEMENTS
- October 2: At 3pm on Sunday we will kick-off the Nutrition Challenge with an informational session at the gym. If you are planning to participate, you must read this post!
PP – 155
WOD – 4+22 rx
Push Press: up to 125#
WOD: 5+24 – 18″ Box, 25# Single sided strict DB press x8
PP- 90#
WOD- 6 + 13 rx
freestanding taps
130#
7+1rx
PP: 125#
WOD: 5+7, 40# DB press
PP: 85
WOD: 5 + 21 25# DB SP