WOD: Tuesday, October 12th, 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 (12 Min Cap)

  • 100 Meter Run 
  • 5 Hang Power Cleans (ascending weights)
  • :15s Handstand Hold OR Plank on hands 

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Workout: For Time 

  • Buy In: 300 Meter Farmers Carry (50/35)

-Then-

3 Rounds 

  • 15 Handstand Push Ups 
  • 15 Hang Power Cleans (115/85) 
  • 15 Box Jump Overs (24”/20”) 

-Then-

  • Buy Out: 300 Meter Farmers Carry (50/35)

*One DB/KB for the farmers carry. Must be held at your side. 

*CRX: 10 Hang Power Cleans (155/105)

*HSPU SCALING OPTIONS:

  • 25 Hand Release Push Ups 
  • 15 Plyo Box HSPU 

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Cardio Option: For Time 

  • Buy In: 300 Meter Farmers Carry (50/35)

-Then-

3 Rounds 

  • 15 Handstand Push Ups 
  • 30 Russian KB Swings (24K/16K)
  • 15 Box Jump Overs (24”/20”) 

-Then-

  • Buy Out: 300 Meter Farmers Carry (50/35)

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Strength Work: Strict Pull Ups 

  • Beginner: 4 Sets x 10 SLOW Ring Rows 
  • Intermediate: 4 Sets – :10s Chin Over Bar Hold + 3 Strict Pull Ups
  • Advanced: 4 Sets x 5 Weighted Strict Pull Ups 

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Core: 4 Rounds 

  • 10 Hanging Knee Raises 
  • :20s Hanging Knee Raise Hold