Wednesday 3/30/16


Today’s 6AM WOD is cancelled — apologies for the last minute notice! Reminder, no 7AM WOD tomorrow (Thursday 3/31). 


20 minutes to superset 5 Deadlift and Strict HSPU sets.

Deadlift (5×5 ascending)

ALL REPS LOWERED TO FLOOR WITH CONTROL. See suggested percentages in Wodify — build to 80-85% of 1RM. Newer athletes or those without an estimated 1 rep max should perform 5×5 ascending, trying to reach a moderately heavy set of 5 by the last set.

Record weight for your final set of 5.

Handstand Push-ups

5 sets of Max Effort strict HSPU (scale up to 3 ab mats) OR 5×5 of HSPU progression (HS negatives, toes/knees on box, seated DB press)


AMRAP 9 mins:

15 Russian KB Swings (53/35)
30 Double-Unders

50 (total) Partner Med Ball Sit-Ups
Partner Wheelbarrow Walk (each person 1x down turf)

Categories: WOD

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