Today's workout

Next level training

How you do anything is how you do everything.

WOD for Tuesday // 6.30.2020

GAMES PREP

Gymnastic Capacity [On the 0:00]
AMRAP 2: Handstand Walk O-Course (Ramp Side)
Rest 30 Seconds
AMRAP 2: Parallette Strict Handstand Push-ups (7″/5″)
Rest 30 Seconds
AMRAP 2: Handstand Walk O-Course (Stairs Side)
Rest 30 Seconds
AMRAP 2: Freestanding Strict Handstand Push-ups

Conditioning
“Underground”
For Time [30 Minute Time Cap]:
150 Double Unders, 50 GHD Sit-ups
25 Strict Handstand Push-ups
120 Double Unders, 40 GHD Sit-ups
20 Strict Handstand Push-ups
90 Double Unders, 30 GHD Sit-ups
15 Strict Handstand Push-ups
60 Double Unders, 20 GHD Sit-ups
10 Strict Handstand Push-ups
30 Double Unders, 10 GHD Sit-ups
5 Strict Handstand Push-ups

Every 3 Minutes [Starting at 0:00]:
15/12 Calorie Bike Erg

Starting on minute zero 15/12 calorie bike every 3 minutes for the duration of the workout. 

Row Conditioning
On the 4:00 x 2 Rounds:
800/650 Meter Row

On the 3:00 x 3 Rounds:
600/500 Meter Row

On the 2:00 x 4 Rounds:
400/350 Meter Row

Odd-Object Conditioning
3 Rounds For Time:
100 Meter Sandbag Carry (150/100)
21/15 Calorie Ski Erg
100 Meter Farmers Carry (100’s/70’s)
21/15 Calorie Ski Erg

KILOS
Sandbag Carry:68/45
Farmers Carry:45/32

Recovery Mountain Bike
45 Minute Off-Road Bike

OPEN PREP

Gymnastic Capacity
AMRAP 2: Handstand Walk
Rest 30 Seconds
AMRAP 2: Dead Stop Strict Handstand Push-ups
Rest 30 Seconds
AMRAP 2: Handstand Walk

Conditioning
“Underground” 
For Time:
100 Double Unders, 50 AbMat Sit-ups
25 Kipping Handstand Push-ups
80 Double Unders, 40 AbMat Sit-ups
20 Kipping Handstand Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Kipping Handstand Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Kipping Handstand Push-ups
20 Double Unders, 10 AbMat Sit-ups
5 Kipping Handstand Push-ups

Every 3 Minutes [Starting at 0:00]:
15/12 Calorie Bike Erg

Starting on minute zero 15/12 calorie bike every 3 minutes for the duration of the workout. 

Row Conditioning
On the 4:00 x 2 Rounds:
800/650 Meter Row

On the 3:00 x 3 Rounds:
600/500 Meter Row

On the 2:00 x 4 Rounds:
400/350 Meter Row

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