WOD for 10.2.18
Warm-up
Warm-up
5 Rounds
:30 Row
:30 Rest
:30 Row
:30 Rest
Banded bully distraction x 2 minutes on each arm
27 Push-Ups
3 in each of the following hand positions
-Regular
-Wide
-Diamond
-Fingers point to toes
-Archer Left
-Archer Right
-Clapping
-Finger Tip
-Bear Crawl Position
Workout Of The Day
Metcon (Time)
2 Rounds For Time
50 Calorie Row
25 Handstand Push-Ups*
50 Calorie Row
25 Handstand Push-Ups*
*You can swap out Strict Dips, Box Pike HSPU or 50 Hand Release Push-Ups for the Handstand Push-Ups if you prefer
Extra Credit
Warm-up
2 Rounds
200m Single Arm Farmers Carry (R)
200m Single Arm Farmers Carry (L)
5 Turkish Get-Ups (L)
5 Turkish Get-Ups (R)
200m Single Arm Farmers Carry (R)
200m Single Arm Farmers Carry (L)
5 Turkish Get-Ups (L)
5 Turkish Get-Ups (R)
Use a weight that makes this super challenging
This is core stability and overhead mobility/stability work. It will make the middle of your body and your shoulder strong without adding mass (sorry 5pm bros, you’ll have to curl the KB every 20 steps on the walk)
