WOD – 07/02/23
February 6, 2023
Warm Up – See White Board/Coach
Strength – 0:00-10:00:
5 Bench Press x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
10:00-20:00:
Skill – HSPU
Advance:
5 Sets (1 Abmat/RX)
5 X HSPU + 3-second Descent (must kick back up after descent)
+ 5 Strict Press
Intermediate:
5 Sets (1 Abmat + 1 Plate)
3-5 Kick Up + 3-second Descent + Kick Down (reset)
Beginner:
5 Sets (From Box or Pike Position)
3-5: 3-second Descent + Strict Press
WOD
2-4-6-8-10-12
DB Deadlift’s
Strict HSPU
*20m DB Farmers Carry After Each Set
TC: 5 Mins
Rest 3:00
12-10-8-6-4-2
DB Deadlift’s
Strict HSPU
*20m DB Farmers Carry After Each Set
TC: 5 Mins