WOD – Mon, Aug 4
Intent
Warm Up (Checkmark)
General (0:00–8:00):
2 Rounds:
- 20 Jumping Jack
- 10 Alternating DB Presses (light)
- 10 Banded Lat Pull-Downs
- 10 Box Step Overs
- 25ft Bear crawl
Specific (8:00–13:00):
- 3x 1 Wall Walk + 1-5 Wall facing Strict HSPU or Pike HSPU
Rest 1:00 between sets.
Gymnastics Strength (Checkmark)
(15:00–25:00):
Every 1:15 x 5 Sets:
Option A: 5–8 Strict HSPU (progressive loading via deficit or vest)
Option B: 8–10 Box Pike HSPU or Seated DB Press (use a tempo: 31X1)
Conditioning (Time)
RXConditioning (30:00–45:00):
For Time:
100ft Double Dumbbell Front Rack Walking lunge (50/35s)
50 Double DB Box Step-Overs (24/20″)
30 Single DB Devil’s Press (50/35)
100ft DB Bear Crawl Drag (single DB) (Don’t like this video?)
50 DB Hang Power Cleans (single arm, alternating)
200ft Single Dumbbell Overhead Carry (100ft. Each arm)
Goal: 11–13:00 | Cap: 15:00
Intermediate: Lighter DBs
Baseline: Use 1 DB or KB for all movements, reduce volume as needed
Cool Down (Checkmark)
(48:00–58:00):
2 Rounds:
- 10 Banded Face Pulls
- 10 Jefferson Curls (light)
20 Hollow Rocks
We’re progressing strict pressing strength with new loading options before moving into a chipper with odd object challenges that target shoulders, core, and stamina. This is a double DB and single DB burner.