Friday, April 14, 2017


Back Squat
Min 0-3: 8 Reps @ 50%
Min 3-6: 8 Reps @ 60%
Min 6-9: 8 Reps @ 70%

3 Rounds:
10 Barbell Overhead Sit Ups (increase in weight each round if able)

For Time:
50 Unbroken Deadlifts (225/155)
*5 Strict Handstand Push Ups Every Time You Break

**Scaling options: Plate and an abmat or feet elevated on a box.  No kipping and no pike.

Post WOD
50 Banded Good Mornings

Tip of the Day
Everyone loves to kip because not only does it look cool, but it helps us to get rx reps on movements that we otherwise wouldn't be able to.  However, jumping into lots of kipping before we have the strength for strict can lead to some serious injuries.  All of the strength training and accessory work we do is suppose to transfer over to our strict pulling and pushing movements.  If your shoulders are set in the right spots, like when we lift weights, the movements should start to become easier.  For the strict hspu, you should be squeezing your shoulder blades together and using your lats.  If you are transitioning to a lower level for the strict, start with your hands out wide to give you some confidence and stability.  Then slowly bring them in as your strength increases.