WOD: Thursday, November 7th, 2019

Posted by & filed under .

Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

——————————————————————————————————–

Pre-Game: 4 Rounds

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

——————————————————————————————————–

Workout: For Time

3 Rounds

  • 200 Meter Run
  • 8 Power Cleans (115/75)
  • 8 Handstand Push Ups

-Into-

2 Rounds

  • 300 Meter Run
  • 6 Power Cleans (135/85)
  • 6 Handstand Push Ups

-into-

1 Round

  • 400 Meter Run
  • 4 Power Cleans (155/105)
  • 4 Handstand Push Ups

*CRX: Power Cleans (135/85, 155/105, 185/115), Strict HSPU

*HSPU Scale: 2:1 Hand Release Push Ups (16 – 12 – 8)

——————————————————————————————————–

Cardio Option: For Time

3 Rounds

  • 200 Meter Run
  • 16 American KB Swings (24k/16k)
  • 8 Handstand Push Ups

-Into-

2 Rounds

  • 300 Meter Run
  • 12 American KB Swings (24k/16k)
  • 6 Handstand Push Ups

-into-

1 Round

  • 400 Meter Run
  • 8 American KB Swings (24k/16k)
  • 4 Handstand Push Ups

——————————————————————————————————–

Core: 5 Rounds

  • 15 Ab-Wheels
  • :30s Superman Hold