WOD: Wednesday, March 6th, 2019

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Toe Touches – 10 SLOW Reps
  • Banded Hamstring Stretch – 1 Minute per side

 

Strength: Deadlift (12-15 Minutes)

  • 5 sets x 3 Reps @80-85% of 1-Rep max

 

Workout: AMRAP + For Time

AMRAP x 15 Minutes

  • 12 Power Snatches (75/55)
  • 9 Pull Ups
  • 6 Strict Handstand Push ups

-:90s Rest, Then-

For Time

  • 1,000 Meter Row / 800 Meter Runner / 2400 Meter Bike

*Two scores for this workout, Rounds + Reps for AMRAP, and time for Row/Run/Bike

*HSPU Scale / Modification: 2:1 Hand Release Push ups


Cardio Option: AMRAP + For Time

AMRAP x 15 Minutes

  • 18 Rage Balls (20/15)
  • 9 Pull Ups
  • 6 Strict Handstand Push ups

-:90s Rest, Then-

For Time

  • 1,000 Meter Row / 800 Meter Runner / 2400 Meter Bike

 

Core: 5 Rounds

  • 15 Ab-Wheels
  • 30 Russian Twists (25/15)