WOD: Thursday, May 9th, 2019

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Pass Throughs – 15 Reps
  • Wrist Stretches – :30s per side x 3

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Pre-Game: 4 Rounds (12 Minute Cap)

  • (7/5) Calorie Bike/Runner/Row
  • 5 Hang Power Cleans (ascending weights)
  • :15s Handstand Hold OR Plank on Hands 

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Workout: AMRAP Repeats ( :90s rest b/w each)

AMRAP x 9 Minutes

  • 36 Double Unders
  • 12 Hang Power Cleans (95/65)
  • 9 Handstand Push ups

AMRAP x 7 Minutes

  • 36 Double Unders
  • 9 Hang Power Cleans (105/75)
  • 6 Handstand Push ups

AMRAP x 5 Minutes 

  • 36 Double Unders
  • 6 Hang Power Cleans (115/85)
  • 3 Handstand Push ups

*HSPU Scale = 2:1 Hand Release Push ups (18, 12, 6)

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Cardio Option: AMRAP Repeats ( :90s rest b/w each)

AMRAP x 9 Minutes

  • 36 Double Unders
  • 18 Ab-Mat sit ups
  • 9 Handstand Push ups

AMRAP x 7 Minutes

  • 36 Double Unders
  • 12 Ab-Mat sit ups
  • 6 Handstand Push ups

AMRAP x 5 Minutes 

  • 36 Double Unders
  • 9 Ab-Mat Sit ups
  • 3 Handstand Push ups

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Core: 4 Rounds

  • 30 Mountain Climbers 
  • 30 Muffin Toppers (35/25)