Warm Up-
Run 800 with a partner and heavy wall ball
30 weighted good mornings
Strength Deadlift
5X40%
5×50%
3×55%
5X60%
5%65%
AMRAP at %70
Wod-
4 rounds for time of:
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses
15 weighted pull-ups
Men: Use 2 50-lb. DBs for presses, 1 for pull-ups
Women: Use 2 35-lb. DBs for presses, 1 for pull-ups
Scroll for scaling options.
Related:
• CrossFit WOD 180511 Tips With Rory McKernan
• The Dumbell Press
Scaling
Reduce the static movements to something that can be done unbroken for at least the first round. The presses and pulls should be challenging. You may be able to complete them quickly in the early rounds, but they should be hard enough that they will need to be broken up in the later rounds.
Intermediate Option
4 rounds for time of:
45-second handstand hold
45-second static hang
15 dumbbell shoulder presses
15 strict pull-ups
Men: Use 2 40-lb. DBs for presses
Women: Use 2 30-lb. DBs for presses
Beginner Option
4 rounds for time of:
60-second bear crawl hold (Or PLANK HOLD)
60-second assisted static hang (toes on the ground) just your toes on plates or the ground
10 dumbbell shoulder presses
10 ring rows
Men: Use 2 20-lb. DBs for presses
Women: Use 2 10-lb. DBs for presses