March 27, 2020 – LIVE. PERFORM. COMPETE.

March 27, 2020 – LIVE. PERFORM. COMPETE.

LIVE

A. Clean Grip Deadlift (3010 tempo)

– 3 sets of 5-7 reps
Rest 2 minutes between sets

B. Alternating Sets: Close Grip Bench Press, Shrimp Squat

3 sets of:
B1. 6-8 Close Grip Bench Presses (20X1 tempo)Rest 1 minuteB2. 5-6 Shrimp Squats (2010 tempo)Rest 1 minute

C. As Many Rounds and Reps as possible in 10 minutes:

15 Dumbbell Bicep Curls
Single Kettlebell Overhead Carry 75 feet
15 Anchored Sit-Ups

PERFORM

A. Clean Grip Deadlift

– 3 sets of 4.4 reps
Rest 2 minutes between sets

B. Alternating Sets: Close Grip Bench Press, Shrimp Squat

3 sets of:
B1. 5-6 Close Grip Bench Presses (20X1 tempo)Rest 1 minuteB2. 5-6 Shrimp Squats (2010 tempo)Rest 1 minute

C. As Many Rounds and Reps as possible in 10 minutes:

15 Dumbbell Bicep Curls
Single Kettlebell Overhead Carry 75 feet
15 Anchored Sit-Ups

D. Pull Up Focus Accessory: (OPTIONAL)

A1. WEIGHTED STRICT PULL-UP 5×3
*1s hang, 1s hold at the top

Rest 30secs

A2. DEFICIT HSPU NEGATIVE 5x 3
*5s lowering

Rest as needed between sets

B) – ACCUMULATE 60s in 3 sets or less

– PRONATED CHIN OVER BAR HOLDScoring: Not Scored

E. HSPU Focus Accessory: (OPTIONAL)

A1. (STANDING) BOX HSPU 5 x (AMRAP -2)
*3s lowering, 1s hold head on floor

Rest 30secs

A2. WEIGHTED STRICT PULL-UP 5 x 3
*1s hang, 1s hold at the top
*Build

Rest as needed

B) Accumualte 2:00

– BOTTOM OF PUSH-UP HOLD
*hold the bottom of the push-up
*Elbows over wrist, shoulders on the same horizontal plane as the elbowScoring: Not Scored

COMPETE

A. Clean Grip Deadlift

– 3 sets of 4.4 reps
Rest 2 minutes between sets

B. Alternating Sets: Close Grip Bench Press, Shrimp Squat

3 sets of:
B1. 5-6 Close Grip Bench Presses (20X1 tempo)Rest 1 minuteB2. 5-6 Shrimp Squats (2010 tempo)Rest 1 minute

C. As Many Rounds and Reps as possible in 10 minutes:

15 Dumbbell Bicep Curls
Single Kettlebell Overhead Carry 75 feet
15 Anchored Sit-Ups

D. Pull Up Focus Accessory:

A1. WEIGHTED STRICT PULL-UP 5×3
*1s hang, 1s hold at the top

Rest 30secs

A2. DEFICIT HSPU NEGATIVE 5x 3
*5s lowering

Rest as needed between sets

B) – ACCUMULATE 60s in 3 sets or less

– PRONATED CHIN OVER BAR HOLDScoring: Not Scored

E. HSPU Focus Accessory:

A1. (STANDING) BOX HSPU 5 x (AMRAP -2)
*3s lowering, 1s hold head on floor

Rest 30secs

A2. WEIGHTED STRICT PULL-UP 5 x 3
*1s hang, 1s hold at the top
*Build

Rest as needed

B) Accumualte 2:00

– BOTTOM OF PUSH-UP HOLD
*hold the bottom of the push-up
*Elbows over wrist, shoulders on the same horizontal plane as the elbowScoring: Not Scored

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