Work Out

Tuesday August 1, 2017

By Mack Unruh


"No one will be able to stand up against you all the days of your life. As I was with Moses, so I will be with you; I will never leave you nor forsake you."- Joshua 1:5

August 1st WOD
Handstand Skills and Drills
1) EMOM 5 minutes 1 Wall Walk + 10 second Handstand Hold
*Focus on proper positioning, not speed of execution
**Scale to Pike up on box
2) Every 40 seconds for 8 sets
1 Strict Handstand Push-up Negative
*Scale Up to: Strict Handstand Push-up or Deficit Strict Handstand Push-up
**If descent cannot be controlled substitute 10 sets of 1 Kick to Handstand with a 3 second hold
***If none of the above options can be done perform 5x5 DB Strict Press with a 5 second Hold at the top of the last rep of each set.

Part 2
2 Rounds for time:
25 Handstand Push-ups
50 Wall Ball Shots (20lbs/14lbs, 10ft)


Tricia Jansen 08/03
Robbyn Hergenrider 08/10
Rylee Studiner 08/12
Shannon Lampe-Wilcox 08/14
Quincy McGrail 08/16
Caleb Manuz 08/16
Doug Wickens 08/19
Nick Morris 08/19
Matthew Weber 08/21
Adriana Davey 08/22
Todd Walton 08/23
Kathy Barta 08/27
Van Pittack 08/28
Diego Morales 08/28
Pryor Jourdan 08/29
Tanner Everson 08/30
Justus Thorgramson 08/30
Elijah Walton 08/30
Trynadee Goldsberry 08/30


Monday5:00AM - 7:30PM
Tuesday5:00AM - 7:30PM
Wednesday6:00AM - 7:30PM
Thursday5:00AM - 7:30PM
Friday5:00AM - 5:30PM
Saturday7:30AM - 10:30AM
Sunday3:30PM - 5:00PM