WOD: Thursday, January 28th, 2021

Posted by & filed under .

Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap)

  • 150 Meter Row OR 100 Meter Run
  • 3 Front Squats (ascending weights)
  • :10s Chin Over Bar Hold 

——————————————————————————————————–

Workout: AMRAP x 18 Minutes 

  • 24 Double Unders 
  • (6/4) Strict Pull Ups
  • 4 Front Squats (155/105)

*Every 3 Minutes (not including 0:00) complete:

  • 150 Meter Row OR 100 Meter Run 

——————————————————————————————————–

Cardio Option: AMRAP x 18 Minutes 

  • 24 Double Unders 
  • (6/4) Strict Pull Ups 
  • 8 Med-Ball Jump Squats (20/14)

*Every 3 Minutes (not including 0:00) complete:

  • 150 Meter Row OR 100 Meter Run 

——————————————————————————————————–

Skill Work: Handstands

  • Beginner: Focus on just getting upside down 
  • Intermediate: 4 Sets – :10s HS Hold + 5 HSPU + :10s HS Hold 
  • Advanced: 4 Sets – 5 Strict HSPU + :10s HS Hold + 5 Kipping HSPU

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Mountain Climbers 
  • 30 Plank Jacks