Friday 06/23/2023

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WOD
"Cookeville Slice"
3 rounds For Time:
30 Dumbbell Bench Press (50s/35s) (Or Deficit Push Ups)
30 Ring Rows (or Bent Over Dumbbell Rows)
30 GHD’s (Or V-Ups)

Strength 1
Front Racked Barbell Box Step-Ups
4 sets: 10 reps (each side) – RPE 7

*Rest 1:00-1:30 b/t sets

Strength 2
Weighted Hip Thrust
4 sets of 10 reps @ – RPE 6/10

*Rest 1:00-1:30 b/t sets

Thursday 06/22/2023

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Strength 1
Deadlift:
5 sets of 2 Deficit Deadlifts @70% of 1RM

* Rest as needed between sets *

Strength 2
Strict Deficit Handstand Push-ups
5 Sets:
30-40% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-

WOD
"California Pizza Kitchen"
5 Sets
2:00 Amrap
30 Air Squats
Max Calorie Assault Bike
-Rest 2:00 between sets -

* This is a repeat workout from 7/27/2021