Tuesday (15Sept20)

WOD times: 5am, 6am, noon, 4:30pm,

5:30pm, 6:30pm

WOD:

Every 75secs for 8rounds:

1 snatch

(start at 75% of snatch and work up each round)

12 min AMRAP

30 doubleunders

10 alt DB snatches 35/50

Extra Credit

For time:

50 handstand push up

*scale: less rom/ regular hspus

Strict HSPU Challenge (week 4)

Strict HSPU challenge-

3x a week for the next 40days

Day 10

All levels

5 rounds

40 secs AMRAP DB shoulder press left

40 secs AMRAP DB shoulder press right

(Rest 30 secs)

Day 11

All levels

4 rounds

1min handstand hold

Rest 1 min

*accumulative 1min/ mod by hold off pike off box

Day 12

Level 1

3 rounds

1min AMRAP

box assisted handstand push ups

Rest 1min

Level 2

5 rounds

40 AMRAP

Strict handstand push ups*

Rest 30 secs

*decrease ROM if needed

Friday (11Sept20)

WODtimes:

5am, 6am, 9am, noon, 4:30pm, 5:30pm

Sign up here

https://Cfpbscheduling.as.me/

WOD:

10mins to work up to a 8RM push press

(heavier than last time)

Every 75sec for 6rounds

2-3 Back squats @ 85%

3-5×5

Strict chest to bar pull ups

Or

5×5

Strict pull ups

Or

5×3

Negative pull ups

Or

5×10

Ring rows

Extra Credit

50 wallballs 14/20

Every time you break do 10 burpees

Wednesday (9Sept20)

WOD times: 5am, 6am, noon, 4:30pm,

5:30pm, 6:30pm

WOD:

Every 90secs for 8rounds:

2 position snatch

(above knee/below knee)

(start at 70% of snatch and work up each round)

10min EMOM

1) 5 hang power snatches

2)8-12 toes 2 bar

Extra Credit

6x 2 snatch pull w/ 6sec lower

(Use same weight you finished your 2pos snatch)

Tuesday (8Sept20)

WOD times: 5am, 6am, noon, 4:30pm, 5:30pm, 6:30pm

Sign up here

https://Cfpbscheduling.as.me/

WOD:

Every 90s for 8

1 clean & jerks @ 80-90%

10min AMRAP

5 handstand push ups

10 pistols Alternating

15 pull ups

Extra Credit

5min plank hold

*every time you break do 15 sit ups*

Strict HSPU challenge (week3)

Strict HSPU challenge-

3x a week for the next 40days

Day 7

Level 1

5 rounds

40 sec handstand hold

30sec rest

(Modify with handstand hold off box)

Level 2

5 rounds

5 negative handstand push up (3sec lower)

Rest 30 secs

Day 8

All levels

30 wall walks

Day 9

Level 1

3 rounds

1min AMRAP

box assisted handstand push ups

Rest 1min

Level 2

5 rounds

30 AMRAP

Strict handstand push ups*

Rest 45 secs

*decrease ROM if needed

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