WOD: Tuesday, August 20th, 2019

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 reps
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Lat stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Minute Cap)

  • 150 Meter Row OR 100 Meter Runner
  • 5 Hang Power Cleans (ascending weights)
  • :15s Handstand Hold OR Plank on Hands

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Workout: For Time

24 – 18 – 12

  • Calorie Row/Bike/Runner
  • Hang Power Cleans (95/65)

-800 Meter Run-

12 – 9 – 6

  • Hang Power Cleans (135/95)
  • Strict Handstand Push Ups

*Strict HSPU scale= 2:1 Hand Release Push Ups (24-18-12)

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Cardio Option: For Time

24 – 18 – 12

  • Calorie Row/Bike/Runner

48 – 36 – 24

  • Russian KB Swings (24k/16k)

-800 Meter Run-

24 – 18 – 12

  • Russian KB Swings (24k/16k)

12 – 9 – 6

  • Strict Handstand Push Ups

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Endurance: Assault Bike Tabata

  • :20s on – :10s off x 8 sets

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Core: 4 Rounds

  • 10 Hanging Knee Raises 
  • :20s Hanging Knee Raise Hold