WOD: Tuesday, June 28th, 2022

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

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Pre-Game: 3 Rounds 

• 200 Meter Run 
• 5 Hang Power Cleans (ascending weights) 
• :20s Handstand Hold OR Plank on hands 

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Workout: For Time 

• 400 Meter Run 

-Into-

2 – 4 – 6 – 8 – 10 

• Strict Handstand Push Ups 
• Hang Power Cleans (115/85) 

-Then-

• 400 Meter Run 

-into-

10 – 8 – 6 – 4 – 2 

• Kipping Handstand Push Ups 
• Hang Power Cleans (115/85) 

*If you struggle with strict, use an ab-mat to preserve the strict stimulus

Handstand Push Up Modifications:

2 – 4 – 6 – 8 – 10 

• Plyo Box HSPU 

4 – 8 – 12 – 16 – 20 

• Hand Release Push Ups 
• Med-Ball Push Press (20/14) 

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Cardio Option: For Time 

• 400 Meter Run 

-Into-

2 – 4 – 6 – 8 – 10 

• Strict Handstand Push Ups 
• American KB Swings (24K/16K) x 2

-Then-

• 400 Meter Run 

-into-

10 – 8 – 6 – 4 – 2 

• Kipping Handstand Push Ups 
• American KB Swings (24K/16K) x 2

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations