WOD: Tuesday, August 10th, 2021

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Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Bike/Runner 
  • 3 Power Snatches (ascending weights)
  • :15s HS Hold OR Plank 

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Workout: For Time 

  • Buy In: (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

-Then-

12 – 10 – 8 – 6 – 4

  • Power Snatches (105/75)
  • Handstand Push Ups 

-Then-

  • Buy Out: (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

*CRX: Strict Handstand Push Ups 

*HSPU Modifications: 2:1 Hand Release Push Ups OR 1:1 Plyo Box HSPU

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Cardio Option: For Time 

  • Buy In: (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

-Then-

24 – 20 – 16 – 12 – 8 

  • Alt DB Power Snatches (50/35) 

12 – 10 – 8 – 6 – 4

  • Handstand Push Ups 

-Then-

  • Buy Out: (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

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Endurance Work: Assault Bike Tabata 

8 Rounds 

  • :20s of Work / :10s of Rest 

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Core: 5 Rounds 

  • 10 Weighted Hanging Knee Raises (15/10)
  • :20s Unweighted Hanging Knee Raise Hold