hspu Archives | CrossFit Old 4th Ward

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Strength

Sots press: 1 rep max

Accessory 

Skill: Ring work

OR

Work: 50 GHD sit ups (heavy as possible)

WOD

For time:
10 Muscle Ups
20 HSPU
30 Hang Power Cleans [135/95][55%]
40 Shoulder to Overhead [135/95][55% Jerk]
50 Pull Ups
60 Burpees
70 Deadlifts [135/95][40%]
80 Russian KB Swings [70/53]
90 Double Unders
100m Bear Crawl

Strength

3 rep max push press: 

10 @ bar

7 @ 40%

5 @ 60%

3 @ 80%

3 @ ++

3 @ ++

Accessory 

Push ups: 3 sets of max reps

WOD

“King Kong”

3 rounds for time: 

1 deadlift 455/215 (95%)

2 muscle ups

3 squat cleans 250/175 (85%)

4 handstand push ups