WOD – Mon, Aug 11
Intent
Warm Up (Checkmark)
General (0:00–8:00):
2 Rounds:
- 10 Banded Lat Pull-Downs
- 10 Glute Bridges
- 10 Spiderman Lunges
- :20 Wall Hold
Specific (8:00–13:00):
3 Rounds (coach-led):
- 5 Light KB/DB Push Press
- 5 Box Pike HSPU
5–8 Strict HSPU or seated DB press
Progress to intended version based on athlete skill.
Strength (Checkmark)
(15:00–25:00):
Every 1:15 x 5 Sets:
6–10 Strict HSPU (add deficit OR weighted vest for those with the fitness, challenge YOURSELF!)
Conditioning (Time)
RXConditioning (30:00–45:00):
For Time:
100 Double Unders
40 KB Push Press (70/53) – 20/arm
100 AbMat Sit-Ups
40 KB Push Press (70/53)
100 Double Unders
Goal: 9:00–12:00
Cap: 15:00
Intermediate: Lighter KBs, reduced reps of double unders
Baseline: Seated/Lighter KB Press, single-under(50), reduced volume sit ups (50)
Cool Down (Checkmark)
(45:00–55:00):
2 Rounds:
- 20 Banded Pull-Aparts
- 10 Superman
- :30 Puppy Dog Stretch
We’re closing out the cycle with one last strict HSPU-focused day, combining bodyweight strength and muscular endurance. The chipper demands pressing and midline stamina under fatigue.