WOD: Thursday, December 19th, 2019

Posted by & filed under .

Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Pigeon Stretch – 1 Minute Per side

——————————————————————————————————–

Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Front Squats (ascending weights)
  • :15s Handstand Hold OR Plank on Hands

——————————————————————————————————–

Workout: AMRAP x 21 Minutes

  • 36 Double Unders
  • 12 Handstand Push Ups
  • 6 Front Squats (155/105)

*Every 3 Minutes (not including 0:00) complete:

  • 200 Meter Run / 250 Meter Row / 600 Meter Bike

HSPU Scale: 2:1 Hand Release Push Ups (24 Reps)

——————————————————————————————————–

Cardio Option: AMRAP x 21 Minutes

  • 36 Double Unders
  • 12 Handstand Push Ups
  • 12 Med-Ball Jump Squats (20/14)

*Every 3 Minutes (not including 0:00) complete:

  • 200 Meter Run / 250 Meter Row / 600 Meter Bike

——————————————————————————————————–

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations