WOD: Tuesday, November 6th, 2018

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Warm-up: Group Dynamic

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

 

Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 3 Squat Cleans (ascending weights)
  • :10s Handstand Hold OR Plank on Hands

 

Workout: “Chipper” For Time

  • 24 Box Jumps (24″/20″)
  • 16 Squat Cleans (95/65)
  • 12 Strict Handstand Push ups

-50 Ab-mat Sit ups-

  • 20 Box Jumps (24″/20″)
  • 12 Squat Cleans (115/85)
  • 8 Strict Handstand Push ups

-50 Ab-mat sit ups-

  • 16 Box Jumps (24″/20″)
  • 8 Squat Cleans (135/95)
  • 4 Strict Handstand Push ups

*HSPU Modification= 2:1 DB/KB Strict Press (35/25)(16k/12k)

*CRX: Box Jumps (30″/24″) , Squat Cleans (135/95, 155/105, 185/115)

Cardio Option: “Chipper” For Time

  • 24 Box Jumps (24″/20″)
  • 32 Med Ball Cleans (20/14)
  • 12 Strict Handstand Push ups

-50 Ab-mat Sit ups-

  • 20 Box Jumps (24″/20″)
  • 24 Med Ball Cleans (20/14)
  • 8 Strict Handstand Push ups

-50 Ab-mat sit ups-

  • 16 Box Jumps (24″/20″)
  • 16 Med Ball Cleans (20/14)
  • 4 Strict Handstand Push ups

 

Core: 4 Rounds

  • 15 V-Ups
  • :30s Hollow Hold