WOD: Thursday, November 19th, 2020

Posted by & filed under .

Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat / Shoulder Stretch – :30s per side x 3 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap)

  • (9/7) Calorie Row OR Bike 
  • 3 Hang Power Cleans (ascending weights)
  • :15s Handstand Hold OR Plank on hands

——————————————————————————————————–

Workout: For Time 

2 – 4 – 6 – 8 – 10 

  • Hang Power Cleans (125/90) 
  • Handstand Push Ups 

-Then-

  • (50/35) Calorie Row OR (40/25) Calorie Bike 

-Then-

10 – 8 – 6 – 4 – 2 

  • Hang Power Cleans (125/90)
  • Handstand Push Ups 

*Handstand Push Ups can be strict or kipping 

*HSPU Scale: DB/KB Strict Press Per side 

——————————————————————————————————–

Cardio Option: For Time 

2 – 4 – 6 – 8 – 10 

  • DB/KB Hang Power Cleans (50/35) *Per side 
  • Handstand Push Ups 

-Then-

  • (50/35) Calorie Row OR (40/25) Calorie Bike 

-Then-

10 – 8 – 6 – 4 – 2 

  • DB/KB Hang Power Cleans (50/35) *Per side
  • Handstand Push Ups 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold