3 rds:
GHD sit up: 15-25
GHD back extension: 15-25

HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE ROMANIAN DEADLIFT SUPERSET*
Performance
A1) Tempo (40×1) Handstand Push-Up:
5 x 6-10 reps

Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

A2) Dumbbell Split-Stance RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

Fitness
A1) Tempo (40×1) Seated Dumbbell Press:
5 x 5-8 reps

Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads/reps to comments.
Exposure 7 of 8

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“JACKIE”
For Time:
1000m Row
50 Thrusters
30 Pull-Ups

This classic benchmark should hurt a bit and is very much about how much you want to push it. Baller status for doing all the reps all unbroken. Try to keep the bar on your body for all 50 Thrusters . NO BAILING THE EMPTY BARS! Resting the bar on your back is allowed. You should be able to complete at least 20 thrusters unbroken when fresh at the Rx’d load, scale as needed. Scaling for for Pull-Ups today is Jumping or Ring Rows.

Pre WOD
-4 X 10 Back Squat (70-75% of 1RM)- 110#

For Time:
-30 Walking Lunge Steps (35# dumbbells)
-60 Double Unders (2:1)
-20 Walking Lunge Steps
-40 Double Unders
-10 Walking Lunge Steps
-20 Double Unders

After Party:
3 minute Plank

• 2:1 Singles in lieu of Double Unders (120, 80, 40). Contiue to build strength.

10-8-6-4-2 (not for time):
T2B
HSPU
Pull up / C2B
Pistol squat

(UB sets if possible)

10 Min of:
Assault Bike

5’ @ 60% MHR
3’ @ 70% MHR
2’ @ 80% MHR
2’ rest +
• 6 Interval of:
Assault Bike max seconds @ 92% of last week best peak Wattage
2’ rest each interval
Calcola il 92% del tuo miglior peak wattage della scorsa week (esempio 1500, 1500 x 0.92 = 1380.) quindi pedala sino a raggiungere rapidamente quel wattaggio e mantienilo il più a lungo possibile. Fermati quando scende al di sotto del 90%
Registra il tempo di durata per ogni sets.

Optional Additional Conditioning Session
At 80-85%…
Row 2000 Meters
Run 2 Miles
Row 2000 Meters

Pre WOD
Bench press 5 X 4 all sets @ 70-75% (185#)

Helen
3 RFT
400m run
21 KB swings (53/35#)
12 pull-ups

• 40# KB

For Time (with a Partner) YOU GO, I GO
Cash-In:
2000 meter Row

Then, 3 Rounds of:
6 Rope Climbs
12 Bear Complexes @60/42,5kg

Cash-Out:
2000 meter Row

Timecap: 30 mins

Open Gym 12: 15

5x3 (75%)