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Soft tissue work: 3 minute using foam rollers and lacrosse balls, focusing on upper back and lats


Warm-up (No Measure)

2 Rounds

6 DB Bent Over Rows

6 DB Push Presses

6 DB Curls

25 Overhead Banded Pull Aparts

10 Kneeling Thoracic Rotations Each Side


Metcon (No Measure)

EMOM x 20 Minutes

Min 1: 5-7 Handstand Push-Ups

Min 2: 15 Banded Face Pulls

Min 3: 10 Alt DB Hammer Curls Each

Min 4: 15 Hollow Rocks
Today is intended to be upper-body strength work with a mix of high/low skill movements. Challenge yourself on handstand push-ups scale options. HSPU scale options: (Strict)(Strict w/ abmat)(Kipping)(Kippping w/ abmat)(DB seated shoulder presses)


Metcon (AMRAP – Rounds)

AMRAP x 8 Minutes

100ft OH / Front Rack KB Carries (35, 26)

30m Sled Push (45, 25)
Goal is to cover as much distance as possible in 8 minutes. Rest as needed between movements. Carries are 50ft on each arm. Sled pushes are outside. Half the class will start on carries, other on pushes. Your score is number of completed rounds.

Categories: wod

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