Warm-up
With a partner:
20 Partner Wallballs
10 Burpees each over the medball
20 Walking Lunges w. medball over head
10 Burpees over the medball
20 Partner Wallballs
*Work is split but partner wallballs are done together.
20 Partner Wallballs
10 Burpees each over the medball
20 Walking Lunges w. medball over head
10 Burpees over the medball
20 Partner Wallballs
*Work is split but partner wallballs are done together.
Prep
Take 5:00 and go over scaling for HSPU. After this have people grab bars/racks and start building in weight for Back Squat
Strength
Back Squat (6×3)
Back Squat: Work up to 85-90% for a 2-3 reps. Rest 2-3:00
– Reset on each rep
– Beginners: Perform sets of 3 adding weight as long as possible.
– Perform 6-7 sets. This should NOT be a max today.
– Compare to Back Squat Wave performed on Month 1.
– Reset on each rep
– Beginners: Perform sets of 3 adding weight as long as possible.
– Perform 6-7 sets. This should NOT be a max today.
– Compare to Back Squat Wave performed on Month 1.
WOD
5 Rounds:
20 Wallballs (20, 14)
10 HSPU
Rest 1:00
Rx+:(Strict HSPU)
Rx: (14, 10) (15-20 Push-ups)
L2: (14, 10) (10-15 Push-ups)
L1: (10, 8) (10 Box Push-ups)
20 Wallballs (20, 14)
10 HSPU
Rest 1:00
Rx+:(Strict HSPU)
Rx: (14, 10) (15-20 Push-ups)
L2: (14, 10) (10-15 Push-ups)
L1: (10, 8) (10 Box Push-ups)
$ Out
Accumulate 100 Banded Pull-throughs + 50 KB Side Bends each side, seated
or Reverse Hyper: 3 x 25-30 @50% of Back Squat.
or Reverse Hyper: 3 x 25-30 @50% of Back Squat.