Skill
5 rounds:
20 seconds of wall walks, 40 seconds of rest

Then:

5 rounds:
20 seconds of strict handstand push ups (or hand-release push ups, 40 seconds of rest

The last Open workout has both wall walks and strict handstand push ups in it, so we’ll take today to review and practice.

We’ll be using the Open standard for the movements, so pay attention to your coach’s directions regarding how to use the tape lines. The requirements are straightforward and don’t require individual measurement.

If you aren’t up for full wall walks or handstand push ups, there are scaled alternatives for each.

Workout of the Day
4 rounds for time:
200 m farmer carry (one KB and one DB)
16 devil presses (DB only)

20 minute time cap

We’re getting outside one more time before the rain comes back this weekend! Settle into a steady pace and plan for a 15-20 minute workout. Use a dumbbell that you’re comfortable snatching, and then select a kettlebell that’s within 10 pounds of that weight. This workout can be scaled by switching the farmer carry for a run.

standard: 200 m run, 35/20 lb DB, 16/12 kg KB
rx: 50/35 lb DB, 24/16 kg KB
sport: 50/35 lb DB, 100/70 lb sandbag runs
metcon: 8×1:20 on, 0:40 off