200429- “North & South”

April 29, 2020

 

Full Equipment WOD

1.)
Back Squat
5-5-3-3-3
2.)
In 12 minutes:
2-4-6-8-10 etc.
Pull-ups
Handstand Push-ups

Minimal Equipment WOD
1.)
Tempo Goblet Squat (5 seconds down/3 seconds in bottom position/stand fast)
5-5-5-5-5
2.)
In 12 minutes:
2-4-6-8-10 etc.
Pull-ups (or DB/KB bent over row)
Handstand Push-ups

No Equipment WOD
1.)
Tempo Air Squat (5 seconds down/3 seconds in bottom position/stand fast)
5-5-5-5-5
2.)
In 12 minutes:
2-4-6-8-10 etc.
Pull-ups(bodyweight row under table)
Handstand Push-ups

Scaling options:
-Pull-ups can be done as bent over row with DB or KB. You can also use a table to perform a bodyweight row. (Video below)
-Handstand pushups can be done as shoulder taps in a handstand position or pike pushups with feet elevated and body bent to pike position.

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