Tuesday, 10 August WOD

Warm-up

• 1:00 Single Unders
• 0:30 Seconds Wall Walk to Handstand hold
• 20 Plank Shoulder Taps
• 1:00 Double Unders
• 20 Alternating Lunges
• 1:00 Double Unders
• 10 Scap Pull Ups *For the scap pull ups keep the arms straight and pull the bar down engaging your lats.

Quality

• 4 rounds for quality of:
  • 8 Dumbbell Push Press, pick load
  • 8 Strict L Pull-ups

Dumbbell Push Press- use the same weight for all rounds You can scale the L-Pull Ups to just knee raise pull ups or just regular pull ups with a band if needed.

METCON

• For time:
  • 30 Wall balls 10/9 ft, 20/14 lbs
  • 21 Handstand Push-ups
  • Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 100 ft
  • 30 Wall balls 10/9 ft, 20/14 lbs
  • 15 Handstand Push-ups
  • Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 100 ft
  • 30 Wall balls 10/9 ft, 20/14 lbs
  • 9 Handstand Push-ups
  • Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 100 ft

Scaling Options: Scale the hspu to a different rep scheme if you know that 21-15-9 would be too much volume so another rep scheme could be 12-9-6. Or sub box hspu or just regular push ups. Scale the OH Lunge to front rack lunge if overhead mobility is an issue. Time Cap: 20 mins