WOD: Tuesday, August 2nd, 2022

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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: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 5 Hang Power Cleans (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: AMRAP x 18 Minutes 

  • 32 Double Unders 
  • 8 Hang Power Cleans (135/95) 
  • 4 Strict Handstand Push Ups 

-Ever 3 Minutes (not including 0:00) complete: 

  • 100 Meter Run 

*Score is total # of rounds + reps completed in 18 minutes

Handstand Push Up Modification 

  • 4 SHSPU to Ab-Mats (preserve the strict stimulus)
  • 4 Plyo Box HSPU 
  • 8 DB Strict Press (4 per side)
  • 8 Hand Release Push Ups 

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Cardio Option: AMRAP x 18 Minutes 

  • 32 Double Unders 
  • 12 Russian KB Swings (24K/16K)
  • 4 Strict Handstand Push Ups 

-Ever 3 Minutes (not including 0:00) complete: 

  • 100 Meter Run 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations