Wednesday, 7 July WOD

Warm-up

  • 2:00 Ski Erg or Rower
  • 10 Tempo Push Ups
  • 10 Tempo Air Squats
  • 1:00 Squat Hold

Skill: Double Unders focused

  • 3 rounds for quality of:
    • 5 Double Dumbbell Standing Strict Press, pick load
    • 8 Handstand Push-ups Hollow Hold, 30 secs
    • 15 Air Squats

Work for quality, use this as an extended warm up.

Part II

  • 2 rounds for time of:
    • 100 Double Unders
    • 30 Wall Balls, 20/14 lbs
    • 15 Hand release Push-ups

Direclty into part 3…

Part III

  • 2 rounds for time of:
    • 100 Double Unders
    • 30 Toes-to-bars
    • 15 Double Dumbbell Push Press, 50/35 lbs

Scaling Options: Scale to 1:00 of max DUs or DU practice or 150 SUs. Scale medball weight to keep at least sets of 10. Scale TTB to knee to elbows. Scale DB weight to keep at least sets of 8 or more

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