WOD: Sunday, August 21st, 2022

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on Hands – :10s of slow push ups 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Squat Cleans (ascending weights)
  • :15s Handstand Hold OR Plank 

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Workout: For Time 

2 Rounds 

  • 200 Meter Run 
  • 12 Handstand Push Ups 
  • 6 Squat Cleans (115/85) 

-Then-

2 Rounds 

  • 200 Meter Run 
  • 10 Handstand Push Ups 
  • 5 Squat Cleans (135/95) 

-Then-

2 Rounds 

  • 200 Meter Run 
  • 8 Handstand Push Ups 
  • 4 Squat Cleans (155/105) 

*CRX: Squat Clean weights (135/95)(155/105)(185/115)

*Squat Clean weights should be scaled to 70-75-80% of 1 Rep Max 

Handstand Push Up Scaling Options:

  • Plyo Box HSPU (12-10-8) 
  • Hand Release Push Ups (24-20-16) 
  • Med-Ball Push Press (24-20-16) 

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Cardio Option: For Time 

2 Rounds 

  • 200 Meter Run 
  • 12 Handstand Push Ups 
  • 12 Atomic Sit Ups (25/15) 

-Then-

2 Rounds 

  • 200 Meter Run 
  • 10 Handstand Push Ups 
  • 10 Atomic Sit Ups (25/15) 

-Then-

2 Rounds 

  • 200 Meter Run 
  • 8 Handstand Push Ups 
  • 8 Atomic Sit Ups (25/15) 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)