WOD: Wednesday, December 19th, 2018

Warm-up: Group Dynamic

  • Jumping Jacks- 30 Reps
  • PVC Pass Throughs – 15 Reps
  • Banded Hamstring Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds (12 Minute Cap)

  • 150 Meter Row OR 100 Meter Runner
  • 3 Wall Walks
  • 3 Deadlifts (ascending weights)

 

Workout: AMRAP Repeats

AMRAP 9 Minutes

  • Calorie Row/Runner (21/18) OR Calorie Bike (18/15)
  • 15 Deadlifts (185/125)
  • 9 Handstand Push Ups

-Rest 2 Min-

AMRAP 7 Minutes

  • Calorie Row/Runner (18/15) OR Calorie Bike (15/12)
  • 12 Deadlifts (185/125)
  • 6 Handstand Push ups

-Rest 2 Min-

AMRAP 5 Minutes

  • Calorie Row/Runner (15/12) OR Calorie Bike (12/9)
  • 9 Deadlifts (185/125)
  • 3 Handstand Push Ups

*HSPU modification/scale= Hand Release Push Ups (15-12-9)

 

Cardio Option: AMRAP Repeats

AMRAP 9 Minutes

  • Calorie Row/Runner (21/18) OR Calorie Bike (18/15)
  • 15 GHD Hip Extensions
  • 9 Handstand Push Ups

-Rest 2 Min-

AMRAP 7 Minutes

  • Calorie Row/Runner (18/15) OR Calorie Bike (15/12)
  • 12 GHD Hip Extensions
  • 6 Handstand Push ups

-Rest 2 Min-

AMRAP 5 Minutes

  • Calorie Row/Runner (15/12) OR Calorie Bike (12/9)
  • 9 GHD Hip Extensions
  • 3 Handstand Push Ups

 

Core: 5 Rounds

  • 15 V-Ups
  • 30 Flutter Kicks