NEWS

TUE WOD Recording: Here

WOD

“Cruel Summer”

METCON

4 Rounds
21 Calorie Row
15 Pull Ups
9 Strict Handstand Push Ups

MASTERS

4 Rounds
21 Calorie Row
8 Strict Pull Ups
6 Strict Handstand Push Ups

MOVE

4 Rounds
15 Calorie Row
15 Ring Rows
9 Dumbbell Seated Press

WOD GUIDANCE & GOALS
Calories rowed will take :60-:75, scale as needed. The pull ups are kipping for MCx, strict and/or banded for MAx and ring rows for MVx. Do big sets of pull ups then chip away at smaller sets or start with smaller sets and take shorter breaks. Complete pull ups/ring rows in :45-:60. The handstand push ups are strict, do a big set but do not hit failure, the chip away at smaller sets. Use abmats, cut reps or use dumbbells for the handstand push ups. Complete the handstand push ups in :30-:60. Target 10 minutes.

Post Time to Comments.

HOME WOD

4 Rounds
Run 8 Flights of Stairs
8 Sit to Stands
8 Inverted Push Ups

ENDURANCE

4 x 400m, rest :60
6 x 200m, rest :30
8 x 100m, rest :15