WOD – Fri, Aug 22
Intent
Warm Up (Checkmark)
General (0:00–8:00):
2 Rounds:
- 10 Scap Push-Ups
- 10 Air Squats
- 10 Band Pull-Aparts
- :20 Wall Hold
Specific (8:00–13:00):
2 Rounds:
- 3–5 Box Pike HSPU or Seated DB Press
3–5 Wall-Facing HSPU or Strict - 10 V-Ups
- :20 Hollow Hold
Conditioning (Time)
RXConditioning (15:00–35:00):
10 Rounds for Time:
6 Wall-Facing strict HSPU
100m Run (50 out and back)
36 Double Unders
Goal: Sub 15:00
Intermediate: Box Pike HSPU, single-unders
Baseline: Seated DB Press, reduced reps
Cool Down (Checkmark)
(30:00–45:00):
4 Rounds:
- 10 Alternating DB Bench Press (each)
- 12 Alternating DB Upright row (each)
Rest as needed.
Pressing endurance under midline fatigue and movement transitions. This is our conditioning-based HSPU piece for the week. It is a big 10 round workout, but the goal is to scale to something that helps you target under 2:00 per round efforts. After we finish, we press some more, because if we are only strong when we are fresh…we aren’t that strong.