WOD: Sunday, January 16th, 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: 3 Rounds 

  • 1 Minute Row/Bike/Runner
  • 5 Power Snatches (ascending weights)
  • :15s Hollow Hold 

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Workout: 2 Rounds 

  • 1000 Meter Row/ 800 Meter Runner/ 2400 Meter Bike
  • 60 Ab-Mat Sit Ups 
  • 40 Alt Med-Ball Step Ups (24”/20”)(20/14)
  • 20 Power Snatches (105/75) 

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Cardio Option: 2 Rounds 

  • 1000 Meter Row/ 800 Meter Runner/ 2400 Meter Bike
  • 60 Ab-Mat Sit Ups 
  • 40 Alt Med-Ball Step Ups (24”/20”)(20/14)
  • 20 Burpee-Rage Balls (20/15)

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Accessory Work: Handstand Work

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

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings