WOD: Wednesday, January 27th, 2021
Warm-up: Group Dynamic
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on Hands – :10s of Shoulder Taps
- PVC Lat/Shoulder Stretch – :30s per side x3
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Strength: Strict Press (12-15 Minutes)
- 5 Sets x 3 Reps @75-80% of 1 Rep Max
*Sets 1 – 3: :03s pause at the shoulders
*Sets 4 – 5: No pause
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Workout: 3 Rounds
- 20 DB Push Press (50/35)
- 20 Box Jumps (24”/20”)
- 20 Sumo Deadlift High Pulls (75/55)
- 20 Calorie Row/Bike/Runner
*DB Push Press is PER SIDE (40 Total)
*CRX: 20 Handstand Push Ups
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Cardio Option: 3 Rounds
- 20 DB Push Press (50/35)
- 20 Box Jumps (24”/20”)
- 20 Rage Balls (20/15)
- 20 Calorie Row/Bike/Runner
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Core: 5 Rounds
- 30 Russian Twists (25/15)
- 30 Scissor Kicks
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