WOD

“Winds”

8-16-24-32-24-16-8 Wall Balls
4-8-12-16-12-8-4 Shuttle Runs
8-16-24-32-24-16-8 Handstand Push Ups

Weight: 20/14

8-16-24-32-24-16-8 Wall Balls
4-8-12-16-12-8-4 Shuttle Runs
8-16-24-32-24-16-8 Abmat Handstand Push Ups

Weight: 14/10

4-8-12-16-12-8-4 Wall Balls
2-4-6-8-6-4-2 Shuttle Runs
4-8-12-16-12-8-4 DB Press

Weight: 10/6

WOD GUIDANCE & GOALS
Today’s workout is inspired by this year’s (2022) Individual Qualifier, but instead of rope climbs we’re doing handstand push ups. Keep the wall balls unbroken for as long as possible. If/When you have to break, get more than half accomplished before resting. One rep of the shuttle is 25′ down and back (50′ counts as 1 rep), so 4 reps is 4 laps or 8 lengths. Run/Jog the shuttles, so you’re ready for the handstand push ups. The handstand push ups are kipping, and like the wall balls should be done unbroken until you have to split them into two sets. Time your breaks (:05) so you’re not spending a ton of time standing around. Target 20 minutes.

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HOME WOD

8-16-24-32-24-16-8 Squats
4-8-12-16-12-8-4 Shuttle Runs
8-16-24-32-24-16-8 Push Ups

ENDURANCE

Rest