WOD: Thursday, June 18th, 2020

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Warm-up: Group Dynamic

  • Push Up Tabata – 2 Minutes
  • :20s Plank on hands + :10s of push ups
  • Half Kneeling hamstring stretch – 1 Minute per side

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Workout: 15 Minute Ladder

2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 – 22 – etc…

  • Strict Handstand Push Ups 
  • DB/KB Power Cleans (PER SIDE)
  • V-Ups 

*Handstand Push Up Sub= DB/KB Strict Press (Per side)

BARBELL OPTION: 15 Minute Ladder

2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 – 22 – etc…

  • Strict Handstand Push Ups 
  • Power Cleans (135/95)
  • V-Ups 

WORKOUT FLOW: 

  • Workout is a 15 minute ladder that starts with 2 reps of each movement and increases by 2 each round. Your three movements are strict handstand push ups, Power Cleans (DB/KB OR Barbell), and V-Ups. 

EQUIPMENT MODIFICATION:

  • DB/KB Power Cleans – Find a weighted object that allows you to complete the proper motion. This could be a jug of water. 

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Core: 4 Rounds

  • 20 reach the ceilings
  • 20 kick the ceilings