WOD: Tuesday, November 30th, 2021

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on Hands – :10s of SLOW Push Ups 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 1 minute Row/Bike/Runner 
  • 5 Deadlifts (ascending weights) 
  • :15s HS Hold OR Plank on Hands 

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Workout: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station 1: Max Handstand Push Ups 
  • Station 2: Max Deadlifts (225/155)
  • Station 3: Max Ab-Mat Sit Ups 
  • Station 4: Max Calorie Row/Bike/Runner 
  • Station 5: Rest 

*CRX: Station 1 – Max Wall Walks 

*3 Seperate Scores – Accumulated reps through all stations per interval

*HSPU Scaling Options

  • Med-Ball Push Press (20/14)
  • Plyo Box HSPU 
  • Hand Release Push Ups 

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Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station 1: Max Handstand Push Ups 
  • Station 2: Max Russian KB Swings (24K/16K) 
  • Station 3: Max Ab-Mat Sit Ups 
  • Station 4: Max Calorie Row/Bike/Runner 
  • Station 5: Rest 

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Core: 5 Rounds 

  • 20 Alt Single Leg V-Ups 
  • :40s Tuck Hold