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