STRENGTH:
#handstand pushup/pressing (10min)
Scale: Inverted Handstandpushs off box, Strict DB press or Pushups
10 Sets for Time:
40% of Max Strict HSPU
Then…
#overhead squat
Every :90 for 7:30:
5 Sets:
1 Tempo Overhead Squat*
1 Overhead Squat
At 0:00 – 60% of estimated 1RM OHS *Scale to Front Squats/Back Squats if needed
At 1:30 – 63%
At 3:00 – 66%
At 4:30 – 69%
At 6:00 – 72%
*Tempo – 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand. All repetitions are taken from the rack.
BeachFit will do:
2 *Tempo KB Goblet Squats every :90
WOD:
#Slap Happy
In a 5:00 Window…
100 Double-Under Buy-In (Scale to 200 Singles)
Time remaining, AMRAP:
12 Overhead Squats (75/55lbs) Rx+95/65lbs
4 Burpee Box Jump Overs (24″/20″)
Rest 5:00
In a 5:00 Window…
100 Double-Under Buy-In (Scale to 200 Singles)
Time remaining, AMRAP:
8 Overhead Squats (95/65lbs) Rx+115/75lbs
4 Burpee Box Jump Overs (24″/20″)
Rest 5:00
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats (115/75lbs) Rx+135/95lbs
4 Burpee Box Jump Overs (24″/20″)