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 

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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 

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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) 

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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 

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Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold