WODs

5 RF-ME: Strict Handstand Push-ups and Kipping Handstand Push Ups

5 rounds for max reps of: max rep Strict Handstand Push-ups max rep Kipping Handstand Push Ups

Use a 1:3 ratio from your max set of strict to kipping handstand push ups. Take approx 25% of your max strict set and then multiply by 3 to get your kipping reps. So if you did 8 strict you will do 2 strict into 6 kipping for each of the 5 sets.

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Handstand Push-ups : Max Set

A single set of Handstand Push-ups for max reps.

Strict HSPUs

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AMReps 7 mins (1,2,3,...): Push-ups, Lemon Squeezers and Alternating Front Rack Reverse Lunges

As many reps as possible in 7 mins of: 1 Push-up 1 Lemon Squeezer 1 Alternating Front Rack Reverse Lunge, 95/65 lbs 2 Push-ups 2 Lemon Squeezers 2 Alternating Front Rack Reverse Lunges, 95/65 lbs 3 Push-ups 3 Lemon Squeezers 3 Alternating Front Rack Reverse Lunges, 95/65 lbs ... Continue adding 1 rep each round to each movement until time expires.

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AMReps 7 mins (1,2,3,...): Kipping Handstand Push-ups, Toes-to-bars and Back Squats

As many reps as possible in 7 mins of: 1 Kipping Handstand Push-up 1 Toes-to-bar 1 Back Squat, 135/95 lbs 2 Kipping Handstand Push-ups 2 Toes-to-bars 2 Back Squats, 135/95 lbs 3 Kipping Handstand Push-ups 3 Toes-to-bars 3 Back Squats, 135/95 lbs ... Continue adding 1 rep each round to each movement until time expires.

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Nothing assigned for June 17, 2019

Power Clean 3-3-3

Power Clean 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

All sets at 85% of 1RM

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Hang Squat Snatch 1-1-1-1-1

Hang Squat Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Working sets up to no more than 90% of your 1 RM Snatch

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Nothing assigned for June 17, 2019

Nothing assigned for June 17, 2019

Nothing assigned for June 17, 2019

Nothing assigned for June 17, 2019

Nothing assigned for June 17, 2019

Nothing assigned for June 17, 2019

Nothing assigned for June 17, 2019