We will end the week with another workout that will test your endurance. Don’t let the small numbers in the workout description fool you. By the end of today’s WOD, you will have completed a total of 18 handstand push-ups, 36 deadlifts, 54 box jumps, and rowed a mile. It’s a lot, but you can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
2 rounds:
3 handstand push-ups
6 deadlifts (225lb, 155lb)
9 box jumps (24in., 20in.)
Row 800 meters
2 rounds:
3 handstand push-ups
6 deadlifts (225lb, 155lb)
9 box jumps (24in., 20in.)
Row 800 meters
2 rounds:
3 handstand push-ups
6 deadlifts (225lb, 155lb)
9 box jumps (24in., 20in.)
Beginners can substitute seated dumbbell presses for handstand push-ups and kettlebell deadlifts for deadlifts with a barbell. The row can also be shortened. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
2 rounds:
3 seated dumbbell press (8lb, 5lb)
6 kettlebell deadlifts (22lb, 15lb)
9 box jumps to a comfortable height
Row 500 meters
2 rounds:
3 seated dumbbell press (8lb, 5lb)
6 kettlebell deadlifts (22lb, 15lb)
9 box jumps to a comfortable height
Row 500 meters
2 rounds:
3 seated dumbbell press (8lb, 5lb)
6 kettlebell deadlifts (22lb, 15lb)
9 box jumps to a comfortable height
Perhaps something between the experienced version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
For time:
2 rounds:
3 handstand kick-ups or box handstand push-ups
6 deadlifts (115lb, 85lb)
9 box jumps to a comfortable height
Row 800 meters
2 rounds:
3 handstand kick-ups or box handstand push-ups
6 deadlifts (115lb, 85lb)
9 box jumps to a comfortable height
Row 800 meters
2 rounds:
3 handstand kick-ups or box handstand push-ups
6 deadlifts (115lb, 85lb)
9 box jumps to a comfortable height
Your score is the amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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