Friday Bootcamp
Today
5 rounds
Run 400
Row 500m
Today's WOD
Friday, October 4th
Strict HSPU Skill Work A) Perform 4 max sets of strict HSPU B) Perform 4 max sets of strict HSPU with 1 Mat (2 mats not allowed today) C) Perform 4 sets of 3-5 negative HSPU D) Perform 5 sets of 30s HS holds E) Perform 5 sets of Pike-Up Walks on box (max effort)
Today’s strength has options for everyone. For B, only one mat is an option today, so those that do 2 mats in the workout should perform what they can on one mat or go to C. For C, no mats, kicking up and controlling the negative as slowly as possible, rolling out then kicking up for the next rep. For D, holds should be wall facing if possible, then outward facing if not. For E, we will kick our feet up on a box like we would for pike push ups and we will walk our hands back, hips as high as possible to the pike position, then back out. Repeat for as many quality reps as possible, but ensure that hips are high and shoulders are stacked.
For Time: 21-18-15-12-9-6-3 Sumo Deadlift High Pull 95/65 | 75/55 | 45/35 Shoulder-to-overhead 95/65 | 75/55 | 45/35
Workout – a light couplet, we want the weights that allow us to hang on to the bar for bigger sets (ideally unbroken). Lets really focus on leg and hip drive on the SDHP and jerks to save our shoulders/arms as much as possible.
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