WOD: Tuesday, January 19th, 2021
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 OR 100 Meter Run
- 5 Shoulder to Overhead (ascending weights)
- :15s Handstand Hold OR Plank on hands
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Workout: AMRAP x 22 Minutes
2 Rounds
- 200 Meter Run / 250 Meter Row
- 12 Box Jump Overs (24”/20”)
- 8 Shoulder to Overhead (125/85)
-Into-
2 Rounds
- 200 Meter Run / 250 Meter Row
- 12 Box Jump Overs (24”/20”)
- 8 Handstand Push Ups
*If you finish the second set of 2 rounds with time left you will go back to the original two rounds
*HSPU Scale: 12 Hand Release Push Ups
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Cardio Option : AMRAP x 22 Minutes
2 Rounds
- 200 Meter Run / 250 Meter Row
- 12 Box Jump Overs (24”/20”)
- 8 DB Shoulder to Overhead (50/35) *per side
-Into-
2 Rounds
- 200 Meter Run / 250 Meter Row
- 12 Box Jump Overs (24”/20”)
- 8 Handstand Push Ups
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Accessory Work: Toes 2 Bar
- Beginner: 3 Sets x 10 Kip Swings to target
- Intermediate: 3-5 Toes to Bar every :30s x 5 Minutes
- Advanced: 8 – 10 Toes 2 Bar every :30s x 5 Minutes
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Core: 4 Rounds
- 20 Reach the ceilings
- 20 Kick the ceilings
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