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Workout of the Day – Tuesday April 9th, 2019 “Bad Blood”

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Gymnastics

Max Strict HSPU (AMRAP – Reps)

10 Sets:

30% of Max Strict Handstand Pushups

Last week, during the max effort test, we had the below two options if we did not yet have (3) unbroken strict handstand pushups.

Dumbbell Strict Presses

Barbell Half Presses

Dumbbell Strict Presses – With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We’re aiming to be in the 8-15 repetition rep range.

Barbell Half Presses – Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses – let’s choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.

Metcon

Bad Blood (5 Rounds for reps)

5 Rounds:

1:00 – Max Burpee Box Jumps (24″/20″)

1:00 – Power Cleans (155/105)

1:00 – Row/Assault Bike Calories

1:00 – Rest

Enter all five rounds of totals (if we complete 10 burpees, 12 power cleans, and 12 calories on the bike, that would be 34). That way we can see our pacing throughout the five rounds. The system will compute the sum total for our score for the day.