WOD: Saturday, May 18th, 2019

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Pass Throughs – 15 Reps
  • Couch Stretch – 1 Minute per side 

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Pre Game: 4 Rounds (12 Minute Cap)

  • 30 Double Unders
  • 3 Squat Cleans (ascending reps)
  • :15s Handstand Hold OR Plank on hands

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Workout: 5 Rounds

  • 300 Meter Run
  • (6/4) Strict Handstand Push ups
  • (185/115) Squat Cleans (descending reps)

*Round 1: 10 Reps, R2: 8 Reps, R3: 6 Reps, R4: 4 Reps, R5: 2 Reps

**HSPU Scale = 2:1 Hand Release Push ups (12/8)

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Cardio Option: 5 Rounds

  • 300 Meter Run
  • (6/4) Strict Handstand Push ups
  • (20/14) Medicine Ball Cleans (descending reps)

*Round 1: 20 Reps, R2: 16 Reps, R3: 12 Reps, R4: 8 Reps, R5: 4 Reps

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Strength: Bench Press

  • 4 sets x 4 Reps @ moderate weight (80-85%)

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Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations