WOD: Tuesday, January 11th, 2021
Warm-up: Group Dynamic
- Plank – Push Ups Tabata – 2 Minutes
- :20s Plank on hands – :10s SLOW Push Ups
- Banded Shoulder Stretch – 1 Minute per side
——————————————————————————————————–
Pre-Game: 4 Rounds
- (9/7) Calorie Row OR Bike
- 5 Overhead Squats (ascending weights)
*If you plan on doing SHSPU add in a :15s HS Hold each round
——————————————————————————————————–
Workout: For Time
5 Rounds
- 15 Med-Ball Push Press (20/14)
- 10 Overhead Squats (115/85)
- 5 Lateral Pogo Burpees
-Then-
- Buy Out: (50/35) Calorie Row OR (40/25) Calorie Bike
*RX+ : 10 Strict HSPU
*CRX: 10 Strict HSPU / 5 Overhead Squats (155/105)
——————————————————————————————————–
Cardio Option: For Time
5 Rounds
- 15 Med-Ball Push Press (20/14)
- 15 Goblet Squats (24K/16K)
- 5 Lateral Pogo Burpees
-Then-
- Buy Out: (50/35) Calorie Row OR (40/25) Calorie Bike
——————————————————————————————————–
Core: 5 Rounds
- 30 Bicycle Crunches
- :30s Hollow Hold
There are currently no active social stickers.