WOD: Saturday, July 25th, 2020

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Half Kneeling Hamstring Stretch – 1 Minute per side 

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Workout: AMRAP x 18 Minutes 

  • 6 Strict Handstand Push Ups 
  • 12 DB/KB Swings (12 Per side)
  • 36 Double Unders 

*Handstand Push up Modification: 6 DB/KB Strict Press (Per side)

BARBELL OPTION: AMRAP x 18 Minutes 

  • 6 Strict Handstand Push Ups 
  • 12 Hang Power Cleans (115/85)
  • 36 Double Unders 

*Handstand Push up Modification: 6 DB/KB Strict Press (Per side)

WORKOUT FLOW: 

  • Workout is 18 minutes long. In those 18 minutes you will go for as many rounds as possible of 6 Strict Handstand Push Ups, 12 DB/KB Swings OR 12 Hang Power Cleans, and 36 Double Unders OR 72 Single Unders.  

EQUIPMENT MODIFICATION:

  • DB/KB Swings – Find a weighted object that allows you to complete the movement correctly. 
  • Double Unders – If you have a jump rope but don’t possess the double under skill then complete 72 single unders. If you do not have a jump rope then complete 36 Jumping Jacks. 

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Core: 4 Rounds

  • 15 V-Ups
  • 30 Russian Twists