WOD: Saturday, July 20th, 2019

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Warm-up: Group Dynamic

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

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Pre Game: 3 Rounds

  • Run the stairs
  • 5 Deadlifts (ascending weights)
  • :15s Handstand Hold OR Plank on Hands 

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Workout: Chipper (30 Minute Cap)

  • 1000 Meter Row / 2400 Meter Bike / 800 Meter Air Runner
  • 80 Ab-Mat Sit Ups
  • 40 Deadlifts (185/115)
  • (30/20) Calorie Row/Bike/Runner
  • 20 Handstand Push Ups

*HSPU Sub = 2:1 Hand Release Push ups (40 Reps)

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Cardio Option: Chipper (30 Minute Cap)

  • 1000 Meter Row / 2400 Meter Bike / 800 Meter Air Runner
  • 80 Ab-Mat Sit ups
  • 80 American KB Swings (24k/16k)
  • (30/20) Calorie Row/Bike/Runner
  • 20 Handstand Push Ups

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Strength: Bench Press

  • 5 sets x 5 Reps @70-75% of 1 Rep max

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Core: 5 Rounds

  • 15 Long Sit ups
  • 30 Flutter Kicks