WOD: Thursday, January 21st, 2021
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
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