Tuesday 9/10/2024

/

Accessory 
Strict Handstand Push-ups: Week 2
Freedom:
EMOM8:
Odd: 30-second handstand hold against wall (back against wall)
Even: 30-second max strict handstand push-ups or deficit strict handstand push-ups

Independence:
EMOM8:
Odd: 30-second handstand hold against wall (back against wall)
Even: 30-second max tricep push-ups

Liberty:
EMOM8:
Odd: 30-second handstand hold with feet or knees on a box, or a plank hold.
Even: 30-second max elevated push-ups

THEN

3 sets
12 Dumbbell Front Raises (leave 2 reps in the tank)
-rest 30sec-
30% of max set strict handstand push-ups/box handstand push-ups/push-ups from Week 1
-rest 60sec-

NOTE: if you missed the baseline test last week, do this first and then do the EMOM8.
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

WOD
“How Rude!”
For Time:
81-63-45-27
Double Unders
27-21-15-9
Goblet Squat 55#/35#
15 GHDs (Scale V-Ups) after each round

Monday 9/9/2024

/

Strength 
Deadlift for load:
 #1: 5 reps @ 40%
 #2: 5 reps @ 50%
 #3: 5 reps @ 60%

We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs

Example: Your heavy single in the deadlift is 300 lbs, so you will use 270 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages will be based off of 280 lbs, not 300.

WOD
"Full House"
For Time:
13-11-9-7-5
Snatch 115#/85#
Chest to Bar
* The Snatches are Squat, not Power