Wednesday, April 11

April 15, 2018

:30 Seconds
Easy Row
Active Spidermans

Medium Row
Push-up to Down Dog

Faster Row
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Double Unders & HSPU (AMRAP - Reps)

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes – 50 Double Unders
Even Minutes – Handstand Push-ups

Will be repeating same benchmark next week. Modify Double Unders to number you can achieve in 50 Seconds or less.

 

Rx+ Max Strict Hspu
*Score: Total Handstand Pushups

 

Back Squat (10-8-6-4-2)

10 Reps @ 70%
8 Reps @ 73%
6 Reps @ 77%
4 Reps @ 81%
2 Reps @ 86%
Rest 2:00 between sets.

 

"Elbow Grease" (AMRAP - Reps)

Alternating On the Minute x 14 (7 Rounds):
Odd – 15/12 Calorie Row/Bike
Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)

*Today’s score is the lowest number of medicine ball squat cleans across the seven rounds

 

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