27/9/2018 CFNL WOD

Power 1:
Push Press
@ 70% 1RM of Strict Press Tempo 3-1-0-3
3 reps every 2mins for 6mins
Pause at the bottom of the
dip on each rep (to remove the help of the stretch shortening cycle) and also after each rep

Power 2:
Defecit HSPU (2-4 Inches)
Tempo 4-1-0-1
3-5 Reps Every 90secs for 6mins
Choose the max height that still allows you to complete the reps, if possible,increase height from last week.
Focus is on the speed from the bottom to the top of the movement.
You can scale this movement using a Box and still perform deficit reps

WOD:
‘Mary’

Complete as many rounds as possible in 20 mins of:
5 Handstand Push-ups
10 Alternating One Legged Squats
15 Pull-ups

Compare to 8/2/18

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