WOD – Mon, Aug 25
Intent
Warm Up (Checkmark)
General (0:00–7:00):
30 Jumping jacks
100m Row
3 rounds
Then:
2 Rounds:
- 10 Banded Lat Pull-Downs
- 10 Samson Lunges
- 20 Plank Shoulder Taps
- :20 Hollow hold
Specific (7:00–13:00):
3 Sets:
- 3 kick up to handstand on wall
- 5 Scap HSPU (elbows stay straight, body stays stiff)
- 10 V Up
Strength (Checkmark)
(15:00–25:00):
Every 1:30 x 5 Sets:
Option A: 5–7 Deficit Strict HSPU (2-4″ deficit)
Option B: 6–8 Box Pike HSPU with deficit
*Find what creates a challenge and progress while hitting prescribed rep range.
Conditioning (Time)
RXConditioning (30:00–48:00):
4 Rounds for Time:
24 Single-Arm DB Push Press (12/arm @ 50/35)
15 Box Jump overs (24/20)
30 S.A. DB Front Rack Walking Lunges (15/leg, 50/35s)
Goal: Sub 13:00 | Cap: 16:00
Intermediate: 35/20lb. DB’s, 20/14’ box/ custom height
Baseline: 15/10lbs, custom plate height jumps or step ups (18/12/24 rep scheme)
Cool Down (Checkmark)
(50:00–60:00):
Bodybuilding Finisher A:
3 Rounds (not for time):
- 10 Tempo Incline DB Bench Press (21X1)
- 10 Bent-Over DB Rows
- 15 Banded Pull-Aparts
Today we work HSPU strength through increased range of motion. Then hit a mixed dumbbell triplet that burns shoulders and legs. The goal is to start fast and stay fast through the movements. It should elicit a high level of breathing and the burn should slow you down as you go. The loading of the weight should not be the limiter today!