Friday, 7 May WOD

Warm-up: 10 Minutes

  • 200m Run
  • 30 Seconds HS Hold
  • 200m Run
  • 20 Alternating Lunges + 10 Squat Jumps
  • 200m Run
  • 50 Single Unders
  • -Couch Stretch
  • -Lat stretch

Strength/Skill: Front Squat

For max load: 4 rep max Front Squat

Time cap: 20 mins

Twenty minutes to find a heavy 4 rep front squat! I would recommend no more than 3 heavy attempts in the 20 min window, the first 2/3 reps should feel fairly good and then try to give it your all on the last one, that’s going to be the separator in this one!

Metcon: For time: 3 rounds of:

  • 10 Strict Handstand Push-ups
  • 10 Dumbbell Hang Power Cleans, 50/35 lbs
  • 50 Double Unders
  • — Rest 1 min —
  • 3 rounds of:
  • 10 Handstand Push-ups
  • 10 Dumbbell Shoulder-to-Overheads, 50/35 lbs
  • 50 Double Unders

15 minute time cap

Scaling Options: If you can’t do HSPU sub 20 push ups, if you can do kipping but struggle doing sets of 2 or more in strict then stick with kipping for both parts. If needed you can cut down to 5-7 HSPUs in order to keep them in no more than 2/3 sets. DB weight should be on the lighter side, these DB movements should be unbroken or no more than 2 sets. If you have DUs but 50 is too many cut it down to 30, if you don’t have DUs stick with 75 Single Unders.


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