WOD: Friday, September 16th, 2022

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Warm-up: Group Dynamic 

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on Hands – :10s of SLOW shoulder taps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Push Press (15 Minutes) 

  • 3 Sets x 2 Reps @ 90% of 1RM 
  • 2 Sets x 1 Rep @ 95% of 1RM 

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Workout: For Time 

  • Buy In: 800 Meter Run 

-Then-

16 – 14 – 12 – 10 – 8 

  • Hang Clean and Jerks (95/65)

8 – 7 – 6 – 5 – 4 

  • Strict Handstand Push Ups 

-Then-

  • Buy Out: 800 Meter Run 

*HSPU Scaling Options: 

  • Plyo Box HSPU (8-7-6-5-4)
  • Hand Release Push Ups (16-14-12-10-8)
  • Med-Ball Push Press (16-14-12-10-8)
  • DB Strict Press (16-14-12-10-8) *half per side

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Cardio Option: For Time 

  • Buy In: 800 Meter Run 

-Then-

16 – 14 – 12 – 10 – 8 

  • American KB Swings (24K/16K)  

8 – 7 – 6 – 5 – 4 

  • Strict Handstand Push Ups 

-Then-

  • Buy Out: 800 Meter Run 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions