WOD: Friday, January 31st, 2020

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Warm-up: Group Dynamic

  • Sumo inchworm Push ups – 5-4-3-2-1 Reps
  • Banded Shoulder Stretch – 1 Minute per side

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Strength: Jerk (12 – 15 Minutes)

  • 5 Sets x 3 Reps @60-65% of 1- Rep max

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Workout: For Time

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike
  • 40 Single Arm DB/KB Hang Snatches (50/35)(24k/16k)
  • 20 Handstand Push Ups

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  • 400 Meter Row / 300 Meter Run / 900 Meter Bike
  • 30 Single Arm DB/KB Hang Snatches (50/35)(24k/16k)
  • 15 Handstand Push Ups

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  • 300 Meter Row / 200 Meter Run / 600 Meter Bike
  • 20 Single Arm DB/KB Hang Snatches (50/35)(24k/16k)
  • 10 Handstand Push Ups

HSPU Modification: Hand Release Push Ups (30 – 20 – 10)

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Cardio Option: For Time

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike
  • 40 Rage Balls (20/15)
  • 20 Handstand Push Ups

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  • 400 Meter Row / 300 Meter Run / 900 Meter Bike
  • 30 Rage Balls (20/15)
  • 15 Handstand Push Ups

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  • 300 Meter Row / 200 Meter Run / 600 Meter Bike
  • 20 Rage Balls (20/15)
  • 10 Handstand Push Ups

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Core: 5 Rounds

  • 15 GHD Sit Ups  
  • 15 GHD Back Extensions