24th August 2020
WOD WOD, August 25, 2020
Tuesday
Metcon
Pre WOD Skills – 10mins open cap
All things handstand push ups!
Option 1: deficit strict HSPU
Option 2: Strict HSPU/HSPU practice
Option 3: Lowering/HS holds
Option 4: Seated DB press
*All options are 3-5 reps max per set
*this is for quality/skill not reps, that’s the WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 25
12/8 cal row/ski
8 Strict HSPU
1min rest
200m Run
2 Rope climbs (share ropes)
1min rest
*Aim for this is consistent steady pace,
constant movement rather than hard pace
Strict HSPU: Open standard/seated DB/KB press
Run: distance or double the machine
Rope climb: 4 Rope pulls from floor