WOD: Friday, December 13th, 2019 (NO 5:45 PM CLASS)

Posted by & filed under .

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute Per side

——————————————————————————————————–

Strength: Strict Press (12-15 Minutes)

  • 5 Sets x 5 Reps @75% of 1-Rep Max

——————————————————————————————————–

Workout: For Time

  • Buy In: 30 Alternating Box Step Ups (24″/20″)

-then-

4 Rounds

  • (6/4) Strict Handstand Push Ups
  • 12 Deadlifts (155/105)
  • 24 Ab-Mat Sit Ups

-then-

  • Buy Out: (30/24) Calorie Row/Bike/Runner

*HSPU Scale = 2:1 DB Strict Press per side (12/8)

——————————————————————————————————–

Cardio Option: For Time

  • Buy In: 30 Alternating Box Step Ups (24″/20″)

-then-

4 Rounds

  • (6/4) Strict Handstand Push Ups
  • 12 Russian KB Swings (24k/16k)
  • 24 Ab-Mat Sit Ups

-then-

  • Buy Out: (30/24) Calorie Row/Bike/Runner

——————————————————————————————————–

Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions