WOD: Tuesday, April 9th, 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: 3 Rounds 

  • Run the stairs
  • 3 Thrusters (ascending weights)
  • :15s Handstand Hold OR Plank on hands

 

Workout: 6 Rounds

  • (6/4) Strict Handstand Push ups
  • 12 Thrusters (95/65)
  • 36 Double Unders

*After Round 3 complete: (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

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

 

Cardio Option: 6 Rounds

  • (6/4) Strict Handstand Push ups
  • 18 Medicine Ball Cleans (20/14)
  • 36 Double Unders

*After Round 3 complete: (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

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

 

Core: 5 Rounds

  • 15 Hollow Rocks
  • 30 Muffin Toppers (35/25)