WORKOUT OF THE DAY, JULY 31ST 2018


Published July 30, 2018


WOD:

#jump city

For Time: 

1 Round:

800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95lbs) (Rx+155/105)  *BeachFit will do DB Hang Power Cleans  

2 Rounds:

400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95lbs) (Rx+155/105)

3 Rounds:

200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95lbs) (Rx+155/105)

CASHOUT:

#midline

3:00 DBall Hold (100/70)

If we do not have access to a DBall,  holding a 70/53# kettlebell by the horns directly in front of the chest is a suitable modification.

Then...

1-3 Sets:
25 AbMat Sit-Ups
25 V-Ups
25 Flutter Kicks (4-Count)
Rest 1:00 between sets.

#handstand pushup 

5 Unbroken Sets of 30% of Max Set

Rest 2:00

3 Unbroken Sets of 30% of Max Set

Rest 1:001 Set for Max Unbroken Strict HSPU

This same progression can be applied to pike pushups, regular pushups to the floor, or even dumbbell strict presses.

 

 


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