WOD: Thursday, August 2nd, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, pvc lateral hops
  • Samson Stretch – 1 Minute per side

 

Pre Game: 4 Rounds

  • 30 Double Unders
  • 6 Alternating DB Snatches (ascending weights)
  • :20s Handstand Hold OR Plank on Hands

 

Workout: For Time

  • Buy In: 50 Switches + 500 Meter Run

-Then-

 5 Rounds

  • 20 Alternating DB Snatches (50/35)
  • 10 Handstand Push ups

 -Then-

  •  Buy Out: 50 Switches + 500 Meter Run

 

*HSPU Scale= 10 Hand Release Push ups

**DB Snatches can be done with KB (24k/16k)

***If it is raining complete: 500 meter Row / 400 meter Air Runner/ 25 Cal Bike

 

Endurance: Assault Bike Tabata

  • :20s on – :10s off x 8 Sets

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations