WOD for 040819


WOD for 040819

Skill: Elbow Position in the HSPU

Strength:  Strict HSPU

Every 90 secs x 5 sets

(X) Strict HSPU (up to 15lb plate + Abmat)

-Athletes  choose a number they can easily repeat across all 5 sets


:30 HS Hold against wall

Close Grip Pushups

Pike Pushups


2 Min On/2 Min Off x 3 sets

10 DB  Shoulder to Overhead (2 DB’S)

Max Cal Row

“After first set… if you get 3+ calories less on your row perform 1 Updown (burpee with no pushup) after your last round as a cash out”

*Score is Cals accumulated

“ex… I row 20 cals on set one.. and then get 15 and 15 on the next 2.. I perform 10 updowns at the end as my cash out”

L1: 50/35, 60/48+ Cals completed

L2: 50/35, 50/42 cals completed

L3: 35/25/ 42/36 cals completed

L4: 20/15, 30/24 cals completed