WOD: Wednesday, August 18th, 2021

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Warm-up: Group Dynamic 

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Cat Camels – 10 Reps 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 9 Minute EMOM 

  • Min 1: :45s Row OR Bike 
  • Min 2: 5 Deadlifts (ascending weights)
  • Min 3: :20s HS Hold + SLOW Negative

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Workout: 2 Rounds 

  • 1000 Meter Row OR 2400 Meter Bike 
  • 45 Ab-Mat Sit Ups 
  • 30 Deadlifts (185/115)
  • 15 Handstand Push Ups 

*HSPU Modification: 

  • 2:1 Hand Release Push Ups (30 Reps)
  • 1:1 Plyo Box HSPU (15 Reps)

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Cardio Option: 2 Rounds 

  • 1000 Meter Row OR 2400 Meter Bike 
  • 45 Ab-Mat Sit Ups 
  • 30 Russian KB Swings (24K/16K)
  • 15 Handstand Push Ups 

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Accessory Work: Strict Pull Ups 

  • Beginner: 4 Sets x 5 Reps of Pull Up Negatives (:05s)
  • Intermediate: 4 Sets x 3 Reps + :10s Chin Over Bar Hold
  • Advanced: 4 Sets x 5 Unbroken Weighted Pull Ups 

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Core: 5 Rounds 

  • 20 Kick the Ceilings 
  • 20 Flutter Kicks