Wednesday, September 7th

Performance is in red, Competition is in blue

A1) 3 sets of:
Deadlift x 5 reps
rest 30 seconds

A2) 3 sets of:
Box Piked Handstand Pushup x 5-10 reps
Rest 2 minutes

(1-2 AbMats are ok. From your knees is easier than from your toes. Sub 8-12 Seated Dumbbell Presses if you don’t have Boxed Pike HSPUs yet.)

B) With a running clock:
From 0:00-5:00
AMRAP
15 Burpees
10 Push Press 95/65

From 10:00-15:00
AMRAP
15 Hang Power cleans 95/55
10 Dips 

From 20:00-25:00
AMRAP
15 American Swings 53/35
10/7 Assault Bike Calories

A1) 3 sets of:
Deadlift x 6 reps @70% of 1 Rep Max
rest 30 seconds

A2) 3 sets of:
Strict Handstand Pushups x 5-10 reps
Rest 2 minutes

(1-2 AbMats are allowed for hasp as long as you’re getting some range of motion out of it. Otherwise, scale with box piked handstand pushups. If you can do 3 sets of 12 easily, then add a deficit. Rubber blocks and bumpers work well for this.)

*Superset means that you perform a set of exercise A (in this case the Deadlift) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Strict Handstand Pushup). You then rest 2 minutes before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

B) With a running clock:
From 0:00-5:00
AMRAP
15 Burpees
10 Push Press 95/65 

 From 10:00-15:00
AMRAP
15 Power cleans 95/65
10 Dips (if you have a muscle up go on high rings)

 From 20:00-25:00
AMRAP
15 American Swings 70/53
10 Assault Bike Calories

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531