WOD: Thursday, December 5th, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Pigeon Stretch – 1 Minute Per side

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Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 3 “1 For 1’s” (ascending weights)
  • :15s Hanging Knee Raise Hold

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Workout: 5 Rounds

  • 6 “1 For 1’s” (105/75)
  • 300 Meter Run
  • 12 Toes 2 Bar

“1 For 1’s” = 1 Front Squat + 1 Thruster is 1 Rep

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Cardio Option: 5 Rounds

  • 6 “1 For 1’s” (20/14)
  • 300 Meter Run
  • 12 Toes 2 Bar

*Cardio “1 For 1’s” = 1 Med Ball Squat Clean + 1 Med-Ball Jump Squat

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Skill Work: Handstands

Beginner: HS HOLD against wall

  • (accumulate 2-3 Minutes)

Intermediate: HSPU HOLD + Negatives

  • :30s Handstand Hold into :05s Negative

Advanced: Strict HSPU

  • 5 Sets x 3-5 Reps UNBROKEN

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Core: 5 Rounds

  • 15 Weighted Reach the Ceilings (35/25)
  • 30 Muffin Toppers (35/25)