WOD: Wednesday, July 28th, 2021

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Warm-up: Group Dynamic 

  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps
  • Bird Dogs – 10 Reps w/ :03s Pause each rep (5 Per side)
  • Banded Hamstring Stretch – 1 Minute Per side 

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Strength: Deadlift (17 Minutes) 

  • 2 Sets x 2 Reps @92% of 1 Rep Max 
  • 3 Sets x 1 Rep @95% of 1 Rep Max 

*Goal is touch n’ go for sets of 2 

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Workout: 4 Intervals (3 Minutes ON / 1 Min OFF)

  • 3 Strict Handstand Push Ups
  • 6 Deadlifts (155/105)
  • 6 Bar Over Burpees 

*Pick up where you leave off after the rest period

*Score is a total amount of rounds+reps after all 4 intervals 

*Strict HSPU Modification: 6 Hand Release Push Ups OR 3 Plyo Box HSPU

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Cardio Option: 4 Intervals (3 Minutes ON / 1 Min OFF)

  • 3 Strict Handstand Push Ups
  • 6 Russian KB Swings (24K/16K)
  • 6 Burpees Over KB 

*Pick up where you leave off after the rest period

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Core: 4 Rounds 

  • 10 DB Turkish Sit Ups (25/15) 
  • 30 Flutter Kicks 

*10 Reps per side on Turkish Sit ups