WOD: Tuesday, January 22nd, 2019

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Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • Banded Hamstring  Stretch – 1 Minute Per side

 

Pre-Game: 4 Rounds 

  • 150 Meter Row or 100 Meter Runner
  • 3 Deadlifts (ascending weights)
  • :10s Handstand hold + :03s Negative

 

Workout: For Time

2 Rounds

  • 48 Double Unders
  • 12 Deadlifts (225/155)
  • 8 Handstand Push ups

2 Rounds

  • 36 Double Unders
  • 9 Deadlifts (255/175)
  • 6 Handstand Push ups

2 Rounds

  • 24 Double Unders
  • 6 Deadlifts (275/195)
  • 4 Handstand Push ups

*HSPU Modification/Scale: 2:1 Hand Release Push ups

 

Cardio Option: For Time

2 Rounds

  • 48 Double Unders
  • 24 Russian KB Swings (24k/16k)
  • 8 Handstand Push ups

2 Rounds

  • 36 Double Unders
  • 18 Russian KB Swings (24k/16k)
  • 6 Handstand Push ups

2 Rounds

  • 24 Double Unders
  • 12 Russian KB Swings (24k/16k)
  • 4 Handstand Push ups

 

Core: 5 Rounds

  • 15 V-Ups
  • :30s Hollow Hold