WOD

Tuesday, July 2nd

07/01/2019

WARMUP:

 

3 Rounds (1 light DB):

 

3 Pushup to Downward Dog

 

5/5 Single Leg Cross Body DB RDL

 

7/7 Arnold Press

 

9 Cal Row

 

 

 

HSPU Prep:

 

10 Scap Pushups / 8 Tempo Pushups / 6 Pike Pushups on a box, from knees or toes / 4 Pike Pushups on the floor / 2 Negative HSPU OR DB Negatives – :03 descent

 

 

 

SKILL:

 

ON A 10:00 RUNNING CLOCK:
Handstand Push-up Development

 

WORKOUT:
TWO PARTS

 

PART #1:
ON A 7:00 RUNNING CLOCK:
1000m Row, then
Max HSPU in Remaining Time
Immediately into:
PART #2:

 

FOR TIME:
35 DB Manmakers (35/25)(25/15)
*In this workout, the Manmaker does not include a squat. 1 Rep of Manmaker = Row L, Row R, Push-up, Ground to Overhead

 

 

 

SUNS OUT, GUNS OUT FINISHER:
3 SETS:
7 DB Double Hammer Curl
7 DB Double Curl
7 DB Double Half Curl
REST AS NEEDED BETWEEN SETS