Strength
Deadlift 6x4
6 sets x 4 Deadlifts (75%)
-Complete a set every 1:45-
WOD
"Baloo the Bear"
For Time:
40 Push Ups
80 Air Squats
20 Bench Press 135#/85#
40 Wall Balls 20"/14"
20 Bench Press 135#/85#
80 Air Squats
40 Push Ups
*Time Cap 22:00
WOD
"Shere Khan the Tiger"
5 sets For Total Time:
21/16 Calorie Row
15 Pull-ups
9 Strict Handstand Push Ups
-rest 1:1 between sets-
*Time Cap 20:00
Accessory
"Core Work"
2-3 sets, time permitting:
15 Strict Abmat Situps (hands next to head or across chest)
:30 Hanging L-sit Hold
10 KB Side Bends (each side)
7 Alligator Rolls (each side)
*Rest 1:00 between sets
Strength
Back Squat 6x4
6 sets x 4 Back Squats (75%)
-Complete a set every 1:45-
WOD
"Mowgli the Man Cub"
3 Rounds For Time:
21 Hang Power Snatch 75#/55#
7 Box Jumps 30"/24"
-at 10:00-
3 Rounds
21 Box Jumps 24"/20"
7 Hang Power Snatch 115#/85#
*Time Cap 22:00
Accessory
"Strict Handstand Push-ups: Week 6"
This is the final week of our strict handstand push-up gymnastic strength cycle. It's retest day!
Freedom: 1 set of max strict handstand push-ups
Independence: 1 set of max strict box handstand push-ups (note the box height used)
Liberty: 1 set of max push-ups or elevated push-ups
**********
Continuing Homework: For any athlete who wishes to continue with their strict handstand push-up strength work to either achieve their first strict handstand push-up or to build strength in their current abilities, we suggest continuing with this homework, here: https://bit.ly/3zMW7cA
WOD
“The simple bare necessities”
Every 3:00 (8 sets)
Odd Sets: 20/16 Calorie Air Bike
Even Sets: 200m Run
*Score is slowest set
