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Wednesday April 25 2018

WOD:

20 min. AMRAP

100 Double Under’s

10 Handstand Push-ups

60 Wall Ball Shots #20/14

10 Handstand Push-ups

50 Toes to Bar

10 Handstand Push-ups

40 Box Jumps #24/20

10 Handstand Push-ups

30 Thrusters #75/55

10 Handstand Push-ups

FORMAT:

  • If you complete 1 round, continue until the AMRAP is finished!
  • The goal is to complete 1 Round!

SCALING:

  • Double Under’s
    • 1 min. of attempts
    • 1 min. of singles
  • Handstand Push-ups
    • :30 seconds of attempts
    • Decrease repetitions each round that you can sustain (target this in warm-up)
    • Pike Push-up on your box
    • Hand Release Push-up
  • Wall Ball Shots
    • Decrease loading
  • Toes to Bar
    • Decrease total repetitions if needed.
    • Complete Hanging Knee Raises as scale
  • Box Jumps
    • Decrease height if needed
    • Perform alternating step-ups as scale
  • Thrusters
    • Decrease weight if needed
    • Utilize Dumbbells if any shoulder injuries
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