WOD: Friday, January 21st, 2021

Posted by & filed under .

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 

——————————————————————————————————–

Strength: Strict Press (15 Minutes) 

  • Sets 1, 2, and 3: 5 Reps @ 70% of 1RM 
  • Sets 4 and 5: 3 Reps @ 80% of 1RM 

*All reps must be completed with a pause at the shoulders

——————————————————————————————————–

Workout: Every 4 Minutes x 4 Rounds 

  • 15 Handstand Push Ups 
  • 15 Hang Power Snatches (75/55) 

-In remaining time complete:

  • Max Calorie Row/Bike/Runner 

*Score is total # of calories completed across all 4 rounds 

*HSPU Scaling Options: 

  • 15 Plyo Box HSPU 
  • 20 Hand Release Push Ups 
  • 25 Med-Ball Push Press (20/14) 

——————————————————————————————————–

Cardio Option: Every 4 Minutes x 4 Rounds 

  • 15 Handstand Push Ups 
  • 20 Rage Balls (20/15) 

-In remaining time complete:

  • Max Calorie Row/Bike/Runner 

*Score is total # of calories completed across all 4 rounds 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions