Monday, 28 June WOD

Warm-up: 10 Minutes

  • 2:00 Row 20
  • PVC Pass throughs
  • 5 Inch Worms + 2 Push Ups
  • 1:30 Row
  • 15 PVC Pass throughs
  • 0:30 HS Hold
  • 1:00 Row
  • 10 PVC Pass throughs
  • 10 DB Strict Press (light DB each arm)

Strength/Upper Body

  • Push Press 3-3-3-3
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.

Work up for a moderate set of 3, it should not be a max. This is supposed to prime you for the max set of HSPU!

Part II

  • A single set of Handstand Push-ups for max reps.

One good set without coming off the wall, strict HSPU if possible if not do kipping HSPU. If you don’t have HSPU do a max set of push ups and then spend no more than 10 Minutes working on HSPU. For the HSPU working on box HSPU could be a helpful accessory!

Metcon: Rounds for time

  • 5 rounds for time of:
    • Row, 400 m
    • 5 Double Dumbbell Shoulder Press, 50/35 lbs
    • 6 Double Dumbbell Thrusters, 50/35 lbs

Scaling Options: Scale the DB weight to keep these unbroken or no more than 2 sets.

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