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