WOD: Saturday, February 9th, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, lateral hops
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Squat Cleans (ascending weights)
  • :15s Handstand Hold OR Plank on Hands

 

Workout: AMRAP Repeats

AMRAP 9 Minutes

  • (15/12) Calorie Row/Bike/Runner
  • 10 Handstand Push ups
  • 5 Squat Cleans (135/95)

-Rest 1:30-

AMRAP 7 Minutes

  • (12/9) Calorie Row/Bike/Runner
  • 8 Handstand Push ups
  • 4 Squat Cleans (155/105)

-Rest 1:30-

AMRAP 5 Minutes

  • (9/7) Calorie Row/Bike/Runner
  • 6 Handstand Push ups
  • 3 Squat Cleans (185/115)

 

Cardio Option: AMRAP Repeats

AMRAP 9 Minutes

  • (15/12) Calorie Row/Bike/Runner
  • 10 Handstand Push ups
  • 10 Atomic Sit ups (25/15)

-Rest 1:30-

AMRAP 7 Minutes

  • (12/9) Calorie Row/Bike/Runner
  • 8 Handstand Push ups
  • 8 Atomic Sit ups (25/15)

-Rest 1:30-

AMRAP 5 Minutes

  • (9/7) Calorie Row/Bike/Runner
  • 6 Handstand Push ups
  • 6 Atomic Sit ups (25/15)

 

Strength: Bench Press

  • 5 sets x 5 Reps @60-65% of 1-Rep max

 

Core: 4 Rounds

  • 20 Long Sit ups
  • 20 Kick the Ceilings