Friday 07/14/2023

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Strength 1
Deadlift:
5 sets x 2 Deficit Deadlifts @75% of 1RM

* Rest as needed between sets *

Strength 2
Strict Deficit Handstand Push-ups
5 sets x 40-50% reps of Max Unbroken Reps (SHSPU)

-The prescribed deficit is 4” for men and 2” for women.
-Record your score as your highest set. Comment with reps in each set-

WOD
"Cheddar"
For Time:
63 Deadlifts 95#/65#
45 Hang Power Cleans 95#/65#
27 Front Squats 95#/65#

Thursday 07/13/2023

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Strength 1
Bench Press:
5 sets x 2 Pause Bench Press @75% of 1RM
*2-3 second pause*

* Rest as needed between sets *

Strength 2
5 sets x 3 High Box Jumps
*6-8” below max height for 1 rep

WOD
"Blue Cheese"
Teams of 2
4 Rounds For Time::
12 Bar Muscle Ups (Sub 24 pull ups)
12 Wall Walks
24 Synchro Wall Ball Sit Up 203/14#

Wednesday 07/12/2023

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WOD
"Feta"
AMRAP 20:00
500m/450m Row
15 Burpees over Rower
400m Run
15 Burpees over Rower

Skills and Drills
Pistols: Week 4
All Levels:
Practice the same box pistol squats as in week 3, but try to use your arms for balance less and less. You can add some weight to your working leg by holding a dumbbell or kettlebell.

* Aim for 3 sets of 8-10 reps on each leg.
Advanced: Box Pistol Squats (Goal should be to heel in front of the body)
Intermediate: Box Pistol Squats (Touch foot to the ground or keep at 90 degrees)
Beginner: Dead Stop Step Ups (Goal should be to heel in front of the body)

Alternative Option:
3 sets
30 Single Leg banded pull through (each)
30 double leg banded pull through
10 Elevated Heel Goblet Squat