Strength 1
Deadlift:
5 sets x 3 Dead Stop Deadlifts @70% of 1RM
* Rest as needed between sets *
Strength 2
Strict Handstand Push-ups
5 Sets:
45-55% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-
Scaling Options:
* Strict HSPU
* Kipping HSPU
* Strict HSPU from a box
* Pike Push-ups
* Push-ups
* Dumbbell Shoulder Press
WOD
“God Bless America”
5 Rounds For Time:
50 Double Unders
7 Thrusters 115#/80#
Strength 1
Bench Press:
5 sets x 3 Tempo Bench Press @70% of 1RM
*Tempo = 3-second negative and 1-second pressing (contraction) portion
* Rest as needed between sets *
Strength 2
Box Jump:
5 sets x 3 High Box Jumps
*6-8” below max height for 1 rep
WOD
“Stars and Stripes Forever”
2 sets For Time:
3 Rounds
10 Bar Facing Burpees
10 Power Snatch 95#/65#
10 V-Ups
-Rest Until 10:00, then begin set 2-
WOD
“American Flag on the Moon”
15 Rounds For Time:
30 secs on/30 secs off
Max Calorie Assault Bike or Echo Bike
Skills and Drills
Pistols: Week 3
Advanced:
3 sets
8-10 Box Pistol Squats (each) (Goal should be to heel in front of the body)
Intermediate:
3 sets
6-8 Box Pistol Squats (each) (Touch foot to the ground or keep at 90 degrees)
Beginner:
3 sets
6-8 Dead Stop Step Ups (each) (Goal should be to heel in front of the body)
Alternative Option:
3 sets
10 Goblet Hold Step Back Lunge (total)
30-sec Side plank (each). If possible, raise your top leg for the duration of the plank.
WOD
"MORRISON"
For Time:
Teams of 2
100-80-60-40-20
Wall Balls 20#/14#
Box Jump 24"/20"
Kettlebell Swings 55#/35#
(Split reps as needed)
Morrison: U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
