TUESDAY
| Skill
Building shoulders
Option 1– 5 rounds for quality Single Kb Overhead walk 10m each arm 15m bear crawl 8-12 shoulder taps in push up 10 Pike Leg lifts 0:30 rest Option 2– 5 rounds for quality 20-30 second Partner Assisted freestanding Handstand hold 10 Monkey w/ a broken leg 8-12 Plate Taps – Wall facing or on a box 0:30 rest Option 3: Accumulate max HS hold. Mix between wall and floor |
| WOD
Every 2:30 for 5 rounds: Option 1 50 double-unders Handstand walk (10 m) – Rest remainder of each round.
Option 2 50 double-unders 20 handstand shoulder taps – Rest remainder of each round.
Option 3 50 single-unders 10 pike shoulder taps – Rest remainder of each round.
– Score is slowest round. Double-unders in :45. At least 0:45 of rest each round. Scale appropriately if needed to hold the line between challenging yourself /finding intensity through the work intervals. |