WOD: Tuesday, January 29th, 2019

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 3 Power Snatches (ascending weights)
  • :15s Handstand Hold + :03s Negative

 

Workout: AMRAP  Repeats

AMRAP x 9 Minutes

  • (15/12) Calorie Row/Bike/Runner
  • 12 Handstand Push ups
  • 9 Power Snatches (95/65)

-Rest :90s-

AMRAP x 7 Minutes

  • (12/9) Calorie Row/Bike/Runner
  • 9 Handstand Push ups
  • 6 Power Snatches (115/85)

-Rest :90s-

AMRAP x 5 Minutes

  • (9/7) Calorie Row/Bike/Runner
  • 6 Handstand Push ups
  • 3 Power Snatches (135/95)

*HSPU Modification/scale: Single Arm DB/KB Strict Press (35/25)(16k/12k)

Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes

  • (15/12) Calorie Row/Bike/Runner
  • 12 Handstand Push ups
  • 12 Burpee – Rage Balls (20/15)

-Rest :90s-

AMRAP x 7 Minutes

  • (12/9) Calorie Row/Bike/Runner
  • 9 Handstand Push ups
  • 9 Burpee – Rage Balls (20/15)

-Rest :90s-

AMRAP x 5 Minutes

  • (9/7) Calorie Row/Bike/Runner
  • 6 Handstand Push ups
  • 6 Burpee – Rage Balls (20/15)

 

Core: 5 Rounds

  • 15 V-Ups
  • 30 Russian Twists (20/15)