WOD: Sunday, January 3rd, 2020
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: 3 Rounds
- (9/7) Calorie Row OR BIke
- 5 Hang Power Snatches (ascending weights)
- :15s Handstand Hold OR Plank
*Add in a couple of devils presses per round
to get a feel for the movement/weight
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Workout: AMRAP x 22 Minutes
2 Rounds
- (15/12) Calorie Row OR Bike
- 12 Hang Power Snatches (75/55)
- 9 Handstand Push Ups
-Into-
2 Rounds
- (15/12) Calorie Row OR Bike
- 12 Single Arm Devils Press (50/35) *6 per side
- 9 Handstand Push Ups
*If you finish the second set of 2 rounds with time left you will go back to the original two rounds
*CRX: 9 Hang Power Snatches (95/65) / 6 Strict Handstand Push Ups
HSPU Scale: 9 DB Strict Press (PER SIDE)
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Cardio Option: AMRAP x 22 Minutes
2 Rounds
- (15/12) Calorie Row OR Bike
- 12 American KB Swings (24k/16k)
- 9 Handstand Push Ups
-Into-
2 Rounds
- (15/12) Calorie Row OR Bike
- 12 Atomic Sit Ups (25/15)
- 9 Handstand Push Ups
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Core: 5 Rounds
- 30 Russian Twists (25/15)
- 30 Bicycle Crunches
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