WOD: Tuesday, July 19th, 2022

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Bird Dogs w/ :03s pause – 10 SLOW Reps (5 per side)
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run 
  • 5 Deadlifts (ascending weights) 
  • :20s Handstand Hold OR Plank on hands 

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Workout: 3 Intervals (6 Min ON / :90s OFF) 

  • Buy In: 300 Meter Run 

-Then in remaining time AMRAP of: 

  • 3 Strict Handstand Push Ups 
  • 5 Deadlifts (225/155) 
  • 7 Box Jump Overs (24”/20”) 

*Score is total # of rounds + reps completed for each interval 

*HSPU Scaling Options:

  • 3 Plyo Box HSPU 
  • 5 Hand Release Push Ups 
  • 7 Med-Ball Push Press (20/14) 

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Cardio Option: 3 Intervals (6 Min ON / :90s OFF) 

  • Buy In: 300 Meter Run 

-Then in remaining time AMRAP of: 

  • 3 Strict Handstand Push Ups 
  • 5 Russian KB Swings (24K/16K) 
  • 7 Box Jump Overs (24”/20”) 

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Core: 4 Rounds 

  • 20 KB Pull Throughs (16K/12K) 
  • 20 CrossBody Mountain Climbers