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“180511”

CrossFit Main Site Daily WOD

2.4K 13
  • 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

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
60-second assisted static hang (toes on 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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