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

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