WOD: Thursday, December 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 Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row / 100 Meter Run / 300 Meter Bike 
  • 5 Shoulder to Overhead (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: AMRAP x 21 Minutes 

  • Buy In: Run the Loop / 2K Row / 4800 M Bike 

-Then, in remaining time AMRAP of: 

  • 8 Toes 2 Bar 
  • 8 Shoulder To Overhead (135/95)
  • 36 Double Unders 

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Cardio Option: AMRAP x 21 Minutes 

  • Buy In: Run the Loop / 2K Row / 4800 M Bike 

-Then, in remaining time AMRAP of: 

  • 8 Toes 2 Bar 
  • 12 Hand Release Push Ups 
  • 36 Double Unders 

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Accessory Work: Handstand Push Ups 

  • Beginner: Plyo Box HSPU – 4 Sets x :10s HS Hold + 5 Plyo HSPU
  • Intermediate: 4 Sets x :10s HS Hold + 3-5 HSPU
  • Advanced: 4 Sets x :10s HS Hold – 5 HSPU – :10s HS Hold 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations