WEDNESDAY
| Strength
4 Sets for load: 8 Single-arm DB bent-over rows ES 8 Single-arm DB strict presses in lunge ES *Perform a new set every 3:00
Today’s upper body strength work should see challenging yet unbroken sets, whereby athletes may choose to change loads up or down across sets according to fatigue and maintaining a full range of motion. |
| WOD
Sprint chipper, 10 min Cap: 36 Deadlifts 84/55kg 24 Bar-facing burpees 12 Deficit handstand push-ups 6/4”
Rx+: 102/70kg, parallette HSPU 9/6” Active: 65/45kg regular HSPU Lifestyle: 43/30kg, 18 Bar-facing burpees, Deficit box pike HSPU
The workout should see weights that allow deadlifts in 1-3 sets when fresh, continuous bar-facing burpees and a challenging deficit HSPU option that can be completed in 1-3 sets, even under high respiratory demands and with fatigued pressing muscles! |