Friday, 1 October WOD

Warm-up

  • 2 Rounds
    • 1:00 Bike, Row or Ski
    • 10 Step Ups each leg
    • 10 Hollow Rocks
    • 10 Single DB Strict Press (light)

Quality

  • 4 rounds for quality of:
    • 8 L/8 R Box Pistols
    • 10 Seated Double Dumbbell Strict Press, pick load
    • 12 Parallette Shoot Throughs

Add a plate for the pistols to help with balance and work on controlling the way down and coming up fast from the bottom.

METCON

  • For time:
    • 30 Double Unders
    • Handstand Walk, 30 ft
    • 10 Pull-ups
    • 30 Double Unders
    • Handstand Walk, 30 ft
    • 12 Pull-ups
    • 30 Double Unders
    • Handstand Walk, 30 ft
    • 14 Pull-ups
    • 30 Double Unders
    • Handstand Walk, 30 ft
    • 16 Pull-ups
    • 30 Double Unders
    • Handstand Walk, 30 ft
    • 18 Pull-ups
    • 30 Double Unders
    • Handstand Walk, 30 ft
    • 20 Pull-ups

Scaling Options: Scale to 30 seconds of max DUs or 75 Single Unders. 10 V-Ups as a sub for hsw today if you really want you could also do 2 wall walks. Focus on pull ups today a good sub could be jumping pull ups or kipping pull ups with a band if needed.

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