Monday, 19 July WOD

Warm-up

  • 1:00 Row
  • 20 PVC Pass Throughs
  • 1:00 Row
  • 15 PVC OH Squats
  • 1:00 Row
  • 10 Hollow Rocks
  • 1:00 Row
  • 5 Inch Worms + 2 Push Ups + 5 Rope Pulls (starting seated)

Strength/Skill:

Overhead Squat 3-3-3-3-3 Rest as needed between sets.

Work up each set and find a moderately heavy triple for today (focus on quality over load).

Metcon: For time:

  • 3 rounds of:
    • 1 Legless Rope Climb
    • 7 Strict Handstand Push-ups
  • — then —
    • Single Arm Dumbbell Overhead Walking Lunge, 70/50 lbs, L 50 ft/R 50 ft
  • — then — 3 rounds of:
    • 1 Legless Rope Climb
    • 7 Strict Handstand Push-ups
  • — then —
    • Single Arm Dumbbell Overhead Walking Lunge, 70/50 lbs, L 50 ft/R 50 ft
  • — then — 3 rounds of:
    • 1 Legless Rope Climb
    • 7 Strict Handstand Push-ups

Scaling Options: Scale to regular rope climbs if needed or sub 5 strict pull ups or inverted rows. Scale DB weight to keep the lunge unbroken in 50ft sections. Scale SHSPU to kipping or Double DB strict press for today.

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