WOD: Tuesday, July 7th, 2020

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Warm-up: Group Dynamic

  • Inchworm Walk Outs – 5 SLOW Reps
  • PVC (Broomstick) Pass Through – 15 SLOW Reps
  • Half Kneeling Hamstring Stretch – 1 Minute per side

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Workout: For Time 

1-2-3-4-5-6-7-8-9-10 

  • Handstand Push Ups 

10-9-8-7-6-5-4-3-2-1 

  • Single Arm DB/KB Swings (PER SIDE)

*HSPU Scaling Option: DB/KB Strict Press (Per side)

BARBELL OPTION: For Time 

1-2-3-4-5-6-7-8-9-10 

  • Handstand Push Ups 

10-9-8-7-6-5-4-3-2-1 

  • Deadlifts (185/125)

WORKOUT FLOW: 

  • Workout is for time. You have an ascending ladder of handstand push ups and a descending ladder of either Single Arm DB/KB Swings OR Deadlifts. You will complete 1 handstand push up and 10 swings (per side) OR 10 deadlifts. You will then complete 2 and 9, 3 and 8, and so on until you finish with 10 handstand push ups and 1 swing (per side) OR 1 deadlift. 

EQUIPMENT MODIFICATION:

  • DB/KB Swings – Find a weighted object that you can swing and complete the movement. 

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Core: 4 Rounds

  • 15 Long Sit Ups 
  • 30 Flutter Kicks