WOD

“Centuries”
4 Rounds
100 Meter Farmer’s Carry (70/53)
30 Handstand Push Ups
15 Toes to Bar

WOD Guidance & Goals:
With two kettlebells, run/walk/shuffle 100 meters into 30 kipping handstand push ups. For the handstand push ups, start with smaller manageable sets (3-5) to save your shoulders. Scaling options for handstand push ups include; strict to abmats or dumbbell seated press. Toes to bar, do sets of 3-5 reps with small breaks in between sets. Knees up, leg lifts or v-ups, are scaling options for toes to bar. Target 15 minutes. 

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BARBELL CLUB

Courtesy of Burgener Strength

1) Back squat: 70%x 5 reps, 80%x 5 reps, , 85x 2 reps, 90%x 3 reps, 100%x 1 rep.

*Rest 10 minutes, then:

2) Front squat: 65%x 5 reps, 75%x 4 reps, 80%x 4 reps, 85%x 4 reps.