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Friday May 18th

17
May

Friday May 18th

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

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