WEDNESDAY

Strength Development:

Hip Extensions

5 sets @ 2 minutes

5 – 5 – 5 – 5 – 5

·    Stimulus: Build to a working weight and maintain across sets

WOD

Open 20.3/18.4

For Time

9 Minute CAP:

21 – 15 – 9

·    Deadlift (RX 100/70 Kg)

·    Handstand Push-ups OR Piked Push-ups

·    Then:

21 – 15 – 9

·    Deadlift (RX 143/93 Kg)

·    15 Meter Handstand Walk OR Bear Crawl

Stimulus:

·    Consistent sets in HSPU/Piked Push-ups

·    Form & Pacing the Deadlifts