Wednesday 10/11/2023

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Strength
Back Squat:
- Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.

WOD
"Beat Bobby Flay"
AMRAP 15 Minutes
20 Deadlifts 115#/80#
50 Double Unders
100ft Walking Lunge (30m)
50 Double Unders
10 Hang Power Cleans 115#/80#

Tuesday 10/10/2023

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WOD
"The Great British Bake Off"
For Time:
1000m Run
100/80 Calorie Row
10 Rope Climbs (Scale is 40 Strict Pull Ups)
*Partition any way*

Gymnastics
Spend 12 minutes getting upside down. Note your level in your score notes.

LEVEL 1:
2 sets:
Wall walk half-way up wall
10 shoulder touches (with feet still on the wall)
Wall walk down
**rest 1 min**
Max plank (or plank on knees)
**rest 1 min**
2 sets:
Wall walk half-way up wall
10 shoulder touches (with feet still on the wall)
Wall walk down
-- Score is max plank --

LEVEL 2:
2 sets:
Wall walk up
10 wall facing handstand shoulder touches
Wall walk down
** rest 1min **
30-60 sec wall-facing handstand hold (for as long as you feel confident in the movement)
** rest 1min **
2 sets:
Wall walk up
10 wall facing handstand shoulder touches
Wall walk down
-- score is time in the wall-facing handstand hold --

LEVEL 3:
2 sets:
Wall walk up
10 steps to the left
10 steps to the right
** rest 1 min **
3 min to find a max freestanding handstand hold
** rest 1 min **
2 sets:
Wall walk up
10 steps to the left
10 steps to the right
-- Freestanding handstand hold should be in a 3x3ft area. Score is best hold time --