WOD – Fri, Aug 8
Intent
Warm Up (Checkmark)
General (0:00–8:00):
3 Rounds:
- 10 Downward Dog to Push-Up
- 10 Step-Back Lunges
- 10 Kip Swings
Specific (8:00–13:00):
- 5 Wall-Facing Shoulder Taps
- :20 Wall Hold
- 5 HSPU Practice Reps (Box or Wall)
Conditioning (Time)
RXConditioning (15:00–35:00):
5 Rounds for Time:
9 Wall facing Strict HSPU (Must wall walk up)
15/12 Cal Row
21 GHD Sit-Ups or 32 AbMat Sit-Ups
Goal: Sub 15:00
Choose HSPU option that allows consistent 2 or max 3 sets per round.
Intermediate: Box HSPU
Baseline: DB Seated Press + AbMat Sit-Ups
Cool Down (Checkmark)
(35:00–45:00):
2 Rounds:
- 20 Banded Tricep Pushdowns
- :30 Hollow Hold
- :30 Puppy Dog Stretch (Don’t like this video?)
Build pressing volume and stamina under pressure. Today’s piece demands control, grit, and midline resilience.