WOD, July 1st

Warm-Up
(6 MIN):
200m Run or Row
10 Forward or Reverse Lunges
10 Bear Hugs
10 Toe Touches
10 PVC Pass Throughs
10 PVC Good Mornings
10 Iron Cross
10 Scorpions
10 Cobra Press
5 Empty Barbell Strict Press
5 Empty Barbell Push Press
Strength Work
STRICT PRESS + PUSH PRESS (18 MIN):
*Warm up to a moderate weight for Strict Press, THEN:
3 sets x 3 reps @ moderate weight, THEN:
*Push Press, adding weight each set
3 sets x 3 reps working to a moderate to heavy weight
***Complete 5 Sit-ups after each set of Strict Press
***Complete a 20 Sec Handstand Hold (Wall or Box) after each set of Push Press
WOD
200701
For Time:
50-35-20-35-50
Sit-ups

*After Rd 50 – 20 – 50 Complete:
10 Double DB Push Press, #50/35×2
50m Double DB Walk, #50/35×2 ***1 Arm Overhead + 1 Arm Hang

*After Rd 35 – 35 Complete:
10 HSPU
50m Double DB Walk, #50/35×2 ***1 Arm Overhead + 1 Arm Hang

(22 MIN TIME CAP)
***50m = 10 Down + Backs in their square (Down = 1 rep / Back = 1 rep)
***Rx+: Strict HSPU
WOD DETAILS
*Athletes will complete the WOD for time
*Athletes should focus on sitting up from the core for sit-ups and not from the head, neck, and shoulders
*50m Double DB Walk: Athletes will lock out one DB overhead and hold the other DB at the hang. Athletes will complete 10 Down + Backs in their square for the 50m. Athletes will walk east to west, down = 1 rep and back = 1 rep. Athletes must cross the tape with both feet to complete a rep before heading in the other direction.
*Double DB Walk: Athletes can rest as needed and switch arm positions as needed. The goal is for athletes to switch one time, half way through.
*Athletes need to choose a DB weight that allows them to complete the DB Push Press Unbroken
Movement Variations (Injury / Scaled / Modifications):
*Double DB Walk (1 Arm Overhead + 1 Arm Hang)
~~Suitcase Carry Walk (Both Arms At The Hang)
*DB Double Push Press
~~Barbell Push Press
*HSPU
~~HSPU (Off The Box) or DB Strict Press
(WOD FULLY WRITTEN OUT)
For Time:
50 Sit-ups
10 Double DB Push Press, #50/35×2
50m Double DB Walk, #50/35×2 ***1 Arm Overhead + 1 Arm Hang
35 Sit-ups
10 HSPU
50m Double DB Walk, #50/35×2 ***1 Arm Overhead + 1 Arm Hang
20 Sit-ups
10 Double DB Push Press, #50/35×2
50m Double DB Walk, #50/35×2 ***1 Arm Overhead + 1 Arm Hang
35 Sit-ups
10 HSPU
50m Double DB Walk, #50/35×2 ***1 Arm Overhead + 1 Arm Hang
50 Sit-ups
10 Double DB Push Press, #50/35×2
50m Double DB Walk, #50/35×2 ***1 Arm Overhead + 1 Arm Hang
(22 MIN TIME CAP)
***50m = 10 Down + Backs in their square (Down = 1 rep / Back = 1 rep)
***Rx+: Strict HSPU