WOD: Wednesday, October 24th, 2018

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Warm-up: Group Dynamic

  • Banded lat pull downs – 10 Reps per side
  • Banded shoulder rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds 

  • 150 Meter Row OR 100 Meter Run
  • 3 Back Rack lunges per leg (ascending weights)
  • :10s Handstand Hold OR Plank on hands

 

Workout: For Time

  • Buy In: 1,000 Meter Row OR 800 Meter Run

-Then-

4 Rounds

  • 9 Toes 2 Bar
  • 12 Handstand Push ups
  • 15 Back Rack lunges per leg (75/55)

-Then-

  • Buy Out: 1,000 Meter Row OR 800 Meter Run

*If you row on the buy in then you will run on the buy out and vice versa

*HSPU Modification= 2:1 Hand release push ups OR DB Strict Press (24 Reps)

 

Cardio Option: For Time

  • Buy In: 1,000 Meter Row OR 800 Meter Run

-Then-

4 Rounds

  • 9 Toes 2 Bar
  • 12 Handstand Push ups
  • 30 Switches

-Then-

  • Buy Out: 1,000 Meter Row OR 800 Meter Run

 

Core: 4 Rounds

  • 30 Russian Twists (25/15)
  • :30s Knee to elbow plank hold

*Alternate sides each round