WOD: Thursday, October 11th, 2018

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Warm-up: Group Dynamic

  • Sumo Inchworm Push ups – 5-4-3-2-1
  • Banded Lat pull downs – 10 Reps per side
  • Banded Hamstring Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds 

  • Run the stairs
  • 10 American KB Swings (16k/12k)
  • 3-5 Deadlifts (ascending weights)

 

Workout: For Time

21-15-9-6
  • Deadlifts (245/165)
18-12-6-3
  • Handstand Push ups

*Before each round= Calorie Row (21/18) OR Calorie Bike/Runner (18/15)

**HSPU Scale= 2:1 Hand Release Push ups (36, 24, 12, 6)

 

Cardio Option: For Time

36-24-12-6
  • American KB Swings (24k/16k)
18-12-6-3
  • Handstand Push ups

Before each round= Calorie Row (21/18) OR Calorie Bike/Runner (18/15)

 

Skill Work: Kipping 

Work on kipping pull ups, toes to bar, arch to hollow swings, etc.

 

Core: 5 Rounds

  • 30 Russian Twists (25/15)
  • 30 Muffin Toppers