12/6/17: Wednesday

Bench Press 5×10 Bench Press for load: #1: 10 reps #2: 10 reps #3: 10 reps #4: 10 reps #5: 10 reps 5 Rounds for reps Max effort Dynamic Push-ups in one set Immediately into: Max effort Russian KBS in one set Rest as needed in between rounds 12 Minute AMRAP 5 Strict Pull-ups 10…

12/1/17: Friday

HSPU WOD

4 Rounds for reps:

:30 Max Rep Deficit Strict HSPU (45s/25s)

:30 Rest

:30 Max Rep Kipping Deficit HSPU

1:00 Rest

Running Clock WOD

0:00 – 2:00 Max Legless Rope Climbs

2:00 – 4:00 Max Distance Handstand Walk

4:00 – 9:00 Max Deadlifts (225/155)

9:00 – 14:00 Max Push Jerks (Bodyweight/.75 Bodyweight)