WOD: Tuesday, January 4th, 2021

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands / :10s of shoulder taps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

  • 150 Meter Row / 100 Meter Runner / 300 Meter Bike 
  • 3 Power Snatches (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: For Time 

  • 500 Meter Row/ 400 Meter Runner/ 1200 Meter Bike 

-Into-

3 Rounds 

  • 6 Strict Handstand Push Ups 
  • 9 Power Snatches (105/75)
  • 36 Double Unders 

-Then-

  • 500 Meter Row/ 400 Meter Runner/ 1200 Meter Bike 

-Into-

3 Rounds 

  • 36 Double Unders 
  • 9 Power Snatches (105/75)
  • 6 Strict Handstand Push Ups 

*CRX: 3 Wall Walks / 6 Power Snatches (135/95) 

*HSPU Modifications:

  • 6 Plyo Box HSPU 
  • 12 Hand Release Push Ups 
  • 12 Med-Ball Push Press 

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Cardio Option: For Time 

  • 500 Meter Row/ 400 Meter Runner/ 1200 Meter Bike 

-Into-

3 Rounds 

  • 6 Strict Handstand Push Ups 
  • 18 Alt DB Power Snatch (50/35)
  • 36 Double Unders 

-Then-

  • 500 Meter Row/ 400 Meter Runner/ 1200 Meter Bike 

-Into-

3 Rounds 

  • 36 Double Unders 
  • 18 Alt DB Power Snatch (50/35)
  • 6 Strict Handstand Push Ups 

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Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold