WOD: Saturday, November 14th, 2020

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Warm-up: Group Dynamic

  • Plank / Shoulder Tap Tabata – 2 Minutes
  • :20s Plank on hands – :10s of shoulder taps
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 5 Deadlifts (ascending weights)
  • :15s Handstand Hold OR :15s Plank on Hands 

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Workout: For Time 

  • 800 Meter Run 

-Into-

5 – 10 – 15 

  • Handstand Push Ups 
  • Deadlifts (205/135) 

-Then-

  • 800 Meter Run 

-Into-

15 – 10 – 5 

  • Handstand Push Ups 
  • Deadlifts (205/135)

*HSPU can be kipping or strict 

*HSPU Scale= 2:1 Hand Release Push Ups (10-20-30)

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Cardio Option: For Time 

  • 800 Meter Run 

-Into-

5 – 10 – 15 

  • Handstand Push Ups 

10 – 20 – 30

  • Double DB Deadlifts (50/35) 

-Then-

  • 800 Meter Run 

-Into-

15 – 10 – 5 

  • Handstand Push Ups 

30 – 20 – 10

  • Double DB Deadlifts (50/35) 

*Cardio option uses one DB in each hand 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations 

*:03s Pause on each press, :03s tempo on rotations