WOD: Thursday, January 21st, 2021

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Warm-up: Group Dynamic

  • Jump Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold / :10s of jump squats 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Bike/Runner
  • 3 Squat Cleans (ascending weights)
  • 3 Front Squats (ascending weights)

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Workout: AMRAP Repeats x3 (5 Min ON / 1:30 OFF)

  • Buy In: 40 Ab-Mat Sit Ups 

-Then in remaining time, AMRAP of: 

  • 20 Double Unders 
  • 5 Squat Cleans (135/95)
  • 5 Front Squats (135/95) 

*3 Seperate Scores, one for each AMRAP

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Cardio Option: AMRAP Repeats x3 (5 Min ON / 1:30 OFF)

  • Buy In: 40 Ab-Mat Sit Ups 

-Then in remaining time, AMRAP of: 

  • 20 Double Unders 
  • 20 Med-Ball Squat Cleans 

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Accessory Work: Handstands

  • Beginner: Handstand Hold (3 Sets x :30s + :05s Negative)
  • Intermediate: HS Hold + HSPU (3 Sets 5 HSPU w/ :10s HS Hold on each Rep)
  • Advanced: Deficit HSPU (3 Sets x 5 Strict + 5 Kipping)

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Core: 4 Rounds 

  • 10 Banded Pallof Presses 
  • 10 Banded Rotations