WOD: Monday, November 26th, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps
  • Banded Shoulder Stretch – 1 Minute per side

 

Strength: Clean (12-15 Minutes)

  • Build to a one rep max squat or power clean

 

Workout: For Time

4 Rounds

  • 200 Meter Run
  • 16 Hang Power Cleans (115/75)
  • 8 Handstand Push ups

-Then-

  • Buy Out: 1,000 Meter Row OR Calorie Bike/Runner (60/50)

*If it is raining sub the runs for 250 Meter Row OR Calorie Bike (12/9)

**HSPU Modification/Scale= 2:1 Hand Release push ups

 

Cardio Option: For Time

4 Rounds

  • 200 Meter Run
  • 16 GHD Sit ups
  • 8 Handstand Push ups

-Then-

  • Buy Out: 1,000 Meter Row OR Calorie Bike/Runner (60/50)

 

Core: 5 Rounds

  • 20 Reach the Ceilings
  • 20 Kick the Ceilings