WOD: Monday, November 30th, 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 

  • 150 Meter Row 
  • 3 Push Press (ascending weights)
  • :15s Handstand Hold OR Plank on hands 

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Workout: For Time 

  • (500/400) Meter Row 

-Into-

2 Rounds 

  • 12 Push Press (95/65)
  • 9 Box Jumps (24”/20”)
  • 3 Strict Handstand Push Ups 

-Then-

  • (500/400) Meter Row 

-Into-

2 Rounds 

  • 9 Push Press (115/85)
  • 6 Box Jumps (24”/20”)
  • 3 Strict Handstand Push Ups 

-Then-

  • (500/400) Meter Row 

-Into-

2 Rounds 

  • 6 Push Press (135/95)
  • 3 Box Jumps (24”/20”)
  • 3 Strict Handstand Push Ups 

*Strict HSPU Scale: 6 Hand Release Push Ups 

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Cardio Option: For Time 

  • (500/400) Meter Row 

-Into-

2 Rounds 

  • 24 American KB Swings (24k/16k)
  • 9 Box Jumps (24”/20”)
  • 3 Strict Handstand Push Ups 

-Then-

  • (500/400) Meter Row 

-Into-

2 Rounds 

  • 18 American KB Swings (24k/16k)
  • 6 Box Jumps (24”/20”)
  • 3 Strict Handstand Push Ups 

-Then-

  • (500/400) Meter Row 

-Into-

2 Rounds 

  • 12 American KB Swings (24k/16k)
  • 3 Box Jumps (24”/20”)
  • 3 Strict Handstand Push Ups 

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Core: 5 Rounds 

  • 30 Alternating Single Leg V-Ups 
  • 30 Side Crunches