WOD: Saturday, January 27th, 2018

Warm-up: Group Dynamic

  • Tabata KB Goblet squats – 2 Minutes
  • Banded Shoulder Stretch – 1 Min each side
  • Wall Wrist Stretch – 1 Minute


Pre-Game: 4 Rounds

  • :20 Handstand Hold / :30 Plank
  • 10 American KB Swings (24k/16k)
  • 5 Power Cleans (ascending Weights)

 

Workout: 4 Rounds

  • 500 Meter Run
  • 20 Handstand Push ups
  • 5 Power Cleans (185/125)

HSPU Sub = 2x the Pushups

 

Fitness Version: 4 Rounds

  • 500 Meter Run
  • 15 Handstand Push ups
  • 15 Power cleans (135/95)

HSPU Sub = 2x the Pushups

 

 Skill: Toes 2 Bar

  • Work on linking toes to bar, hitting a target, developing your swing

 

Core: 4 Rounds

  • 20 Reach the Ceilings
  • 20 Kick the Ceilings