Strength/Skill:
Death by HSPU
Workout begins with Strict HSPU
EMOM increase work load by 1 rep until failure
Rest 1 minute
Continue using kipping HSPU until failure
Scaling:
-Athletes without Strict HSPU may start using a kip
-Athletes without HSPU may start the ladder with Strict DB Press and switch to DB
Push Press after their 1 minute Rest
WOD:
AMRAP 10 minutes
5 KB Hang-Snatches R 53/35
5 1-Arm OHS R 53/35
10 Sit-Ups
5 KB Hang-Snatches L 53/35
5 1-Arm OHS L 53/35
10 Sit-Ups
Scaling:
-Athletes unable to perform proper KB Snatches may substitute DB Snatches (from the
ground)
-Athletes unable to perform 1-Arm OHS (DB or KB) may substitute 1-Arm Front Squat
(DB or KB)
EXTRA CREDIT:
3RFT
400m Run
Rest 2 minutes between rounds
Score:
-Total HSPU (strict and kipping as 2 scores)
-WOD reps
Death by HSPU
Workout begins with Strict HSPU
EMOM increase work load by 1 rep until failure
Rest 1 minute
Continue using kipping HSPU until failure
Scaling:
-Athletes without Strict HSPU may start using a kip
-Athletes without HSPU may start the ladder with Strict DB Press and switch to DB
Push Press after their 1 minute Rest
WOD:
AMRAP 10 minutes
5 KB Hang-Snatches R 53/35
5 1-Arm OHS R 53/35
10 Sit-Ups
5 KB Hang-Snatches L 53/35
5 1-Arm OHS L 53/35
10 Sit-Ups
Scaling:
-Athletes unable to perform proper KB Snatches may substitute DB Snatches (from the
ground)
-Athletes unable to perform 1-Arm OHS (DB or KB) may substitute 1-Arm Front Squat
(DB or KB)
EXTRA CREDIT:
3RFT
400m Run
Rest 2 minutes between rounds
Score:
-Total HSPU (strict and kipping as 2 scores)
-WOD reps
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