A fit body, a calm mind, a house full of love. These things cannot be bought- they must be earned.- Naval Ravikant

3 Rds
-10 Lat Pulldowns
-10 Sh ER
-10 Mid Trap Squeezes
-10 Sword

Then
-10 Pass Through
-Chicken Wings
Then
-10 OHS 3 sec count

WOD Brief (10 after)
HSPU Skill Progression


6/26/2020 - Strict HSPU/Pull Up

Strict Handstand Push Ups (On the 0:00.....)

For Time: (5min Time Cap)

50 Strict Handstand Push Ups


Then 2 min REST


Strict Pull Ups  (On the 7:00....)

1 Set:

Max Unbroken Strict Pull Ups


Seated Athlete- Strict OH press


L1- Sh to OH as tolerated
L2- downward dog position OR knees on a box
L3- pike position with feet on a box or wall
L4- As above
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Rd 3

3 Rounds:

50 Air Squats
35 Push Ups
25/18 cal Row

L1- 25 squats &15 Push Ups elevated surfaces, 13 cal Row
L2- Full range w/ squats, push up w/ bands, 12/9 cal
row
L3- Squats full range, push up straight or on knee, 25/18 cal Row
As above
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Roll Out Finisher

Roll out:
Chest (Pecs)
Shoulder
Lats
Buttocks
Leg F/B & Sides
Back

And Stretch Wrists
Flamingo
Frog Stretch
Figure 4

Anything else that is tight, just ask how to stretch :)
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Comments

Tyler Pickett

Tyler Pickett 3 months ago / Reply

Rd 3: 27:35
Notes: 50 lat pull down 35 chest push outs 18 cal ski

Tyler Pickett

Tyler Pickett 3 months ago / Reply

6/26/2020 - Strict HSPU/Pull Up: 5 Rounds
Notes: 50 10lb strict shoulder press

Phil Haas

Phil Haas 3 months ago / Reply

Roll Out Finisher:

Phil Haas

Phil Haas 3 months ago / Reply

Rd 3: 21:27

Phil Haas

Phil Haas 3 months ago / Reply

6/26/2020 - Strict HSPU/Pull Up: 63 Reps

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