Workout of the day – Wednesday June 21st 2023
Warm up
3 rounds or 6 min:
5 PVC Cuban presses
5/side thoracic extensions
20 alternating A-frame toe touches
10 Russian KBS
Endurance
3 rounds for time:
400m run
30 American KBS 32/24 kg
20 wall facing strict handstand push-ups
10 muscle ups
Time cap: 32 min
Note: This workout has several advanced movements. The goal is to keep moving throughout and complete the movements each round in 3-4 sets. Pick the right scaling option to achieve this and keep each round under 9 minutes. This week’s target muscle group for this endurance WOD is the shoulders.
Scaling: the KBS should feel heavy, and completing them in 2 sets would be challenging. Find a weight slightly heavier than your typical weight. The handstand push-ups should be replaced ideally with either pike push-ups or DB Z-presses today. No kipping. If you can complete sets of 3-4 strict HSPUs, adjust the volume down and perform traditional strict HSPUs. Muscle ups should be replaced with 20 chest to bars (banded or not).
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