WOD – Fri, Aug 29
Intent
Warm Up (Checkmark)
General (0:00–7:00):
3 Rounds:
- :30 Bike
- 5 Inch worms
- 10 Banded Pull-Aparts
- 10 Hollow Rocks
- :20 Handstand Hold or Pike Hold (free on use wall)
Specific (9:00–20:00):
2 Rounds:
- 6 Wall-Facing Shoulder Taps
- 3 Box Pike HSPU or Strict
3 rounds of: (building in load)
- 5 DB Bench press
- 5 Wallball front squats
- 5 Wallball shots
Conditioning (Checkmark)
RXConditioning (25:00–45:00):
EMOM x 18 (6 Rounds):
- 6 Wall-Facing HSPU
- 15 DB Bench Press (50/35lb.)
- 15 Wall Balls (20/14 to 10/9’)
Goal: Finish each station around :45
Now creates a flow of vertical press + horizontal press + Vertical squat and press!
Intermediate: Box Pike HSPU, light DB’s, lighter WB
Baseline: Seated DB Press, Light DB bench, lighter wall ball (Consider reduction in reps for the 15’s to 10’s)
Cool Down (Checkmark)
(45:00–60:00):
Bodybuilding Finisher C (same as prior):
3 Rounds (not for time):
- 10 Banded Bent row (standing on band for resistance)
- 10 Hammer Curls
- 15 DB Reverse fly’s
Redundancies. This is heavy on the redundancy and will lead to some sore shoulders, in a good way–muscular, not joint based. The frustration won’t be from your hard breathing, but where your local muscle stamina really starts to fail you in this combo! Be sure to include the cool down to balance the work we accomplish today.