Workout of the day – Friday September 1st 2023
2 min cardio machine of choice, then, 2 rounds of:
6/6 archer ring row
2 wall walks
6 per side half kneeling bottom up KB presses
18 min to work up to a heavy set of 3
Compare to July 14th
Barbell cycling and conditioning
Rogue Invitational – The Q WOD 4 – For time:
Strict Wall Facing HSPU
* Rounds of 10-9 at 135/95 lbs
* Rounds of 8-7 at 185/125 lbs
* Rounds of 6-5 at 205/135 lbs
* Rounds of 4-3 at 225/155 lbs
* Rounds of 2-1 at 245/165 lbs
Time cap: 18 min
Handstand pushups: whether you are scaling to regular HSPUs or variations of pushups, you must be able to complete each round in max 2 sets. Pick your scaled version appropriately. This WOD is not intended to practice tempo eccentric handstand pushups, you are expected to move quickly through the pushups.
Snatches: Any type of snatch is allowed, scale to 50%, 60%, 70%, 80%, 90% of your 1RM.
4 rounds for load:
8/arm single DB bench press
16 banded triceps pull downs
8/arm single DB bent over row
16 min AMRAP
2-4-6-8… alternating arm of (1 dumbell power snatch + 1 DB overhead squat)
4 alternating single DB renegade rows 50/35 lbs
This is an ascending AMRAP on the DB complex. Do one DB snatch followed by a DB overhead squat before switching arms. Reps increase by 2 each round (1 per arm)
Scaling: Replace the inverted burpees with a (roll to squat + pushup), or a (V-up + superman + 2 shoulder taps).
For the DB complex, scale the overhead with a single arm DB thruster.
2023 08 31