Daily WOD
 | Tue, Sep 8 |  |
 | Happy Birthday: Linda |
| 260908 METCON | 260908 POST WOD | 260908 AT HOME WOD | 260908 OPTIONAL STRENGTH | 260908 OPTIONAL ACCESSORY |
260908 METCON
(Weight, Int, Sc)
Every 3:00 for 5 sets:
5 push presses
Intended Stimulus
-Build to a near-max set of 5 or use a consistent weight for all 5 sets.
-Lift 70%+ of 1-rep-max push press.
-Retest from 260118.
-Round out class with core accessory work.
| Jason B | 225 Rx | | | Thomas C | 215 Rx | | | Mike | 195 Rx | | | Chad | 165 Rx | |
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260908 AT HOME WOD
(Reps)
At-home option:
Every 3:00 x 5 sets:
1:00 max-rep dumbbell push presses (35/50 lb)
– Use two dumbbells.
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260908 OPTIONAL STRENGTH
(Weight)
For load:
Front squat
10-8-8-6-6
Notes
-Welcome to week four in this Strength II front squat cycle; this is a de-load week.
-Use a weight in each set so that you can maintain solid technique with very little deviation. This loading will vary for each athlete.
-Perform a new set every 3 minutes.
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260908 OPTIONAL ACCESSORY
(Check In)
4 sets:
Handstand walk (150 ft)
– Rest 2:00-3:00 between sets.
Notes
-Set up a 150-ft course and walk as far as possible without breaking. If you need to do a couple of down-and-backs due to space, that is ok too.
-If you are unable to walk on your hands or you know you will struggle with the volume, scale as needed. Reduce the distance of the walk or give yourself 1 minute to walk as far as you can. Scale to 50 alternating shoulder taps if you cannot walk on your hands.
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