Conditioning†:
Partner WOD, equal work
40 Strict handstand push-ups
40 Alternating dumbbell snatches (70/50)
80 GHD Sit-ups
200-ft Single-arm dumbbell front rack lunges (70/50)
For time
(15:00 cap)
Rest to the 18:00 mark, then…
6 Rounds (partners alternate full rounds) of:
30 Single-unders
10 Pull-ups
5 Burpees to bar
For time
†Levels:
- Intermediate/70+ Advanced: Same rep counts, kipping HSPU, (50/35) DB, below parallel GHD, same reps and skills in second WOD as Rx
- Beginner/70+ Scaled: 30 scaled HSPU, 30 alt. DB snatches (40/30), 60 parallel GHD, 160-ft lunges (40/30), Second WOD: 20 singles, 8 banded PLU or ring rows, 4 burpees to bar
Post results and experiences in the comments
All by my lonesome!! No rest break!
😳😩
7:25
7:19
RX reps
Scaled HSPU(13 toes on box, rest on knees)
30lb DB
10 green banded p/u(cramp in shoulder), rest kipping
Made up on Thursday by myself. I treated it like there was a partner and took rest. Mods – strict Hspu with abmat – 50# weights. On second part did Strict PLU (wanting to work that more. First part was 10:40. Second part round 1 was just shy of 1:30. Round 2 was 1:30 and round 3 was 1:40. The PLU got a bit slower each round.
After doing the workout with the breaks I realized I should have used RX weight because rep count was modest.