WOD: Tuesday, November 15th, 2022
Warm-up: Group Dynamic
- Plank – Push Up Tabata – 2 Minutes
- :20s Plank on hands – :10s of SLOW Push Ups
- PVC Lat/Shoulder Stretch – :30s per side x 3
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Pre-Game: 4 Rounds (12 Min Cap)
- (9/7) Calorie Row/Ski/Bike
- 5 Shoulder to Overhead (ascending weights)
- :15s Handstand Hold OR Plank on hands
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Workout: 2 Intervals
AMRAP x 2 Minutes
- Max Calorie Row/Ski/Bike
-Rest :30s-
AMRAP x 6 Minutes
- 2 Strict Handstand Push Ups
- 4 Burpees
- 6 Shoulder to Overhead (115/85)
-Rest 2 Minutes and repeat-
*4 Total Scores – One for each round of cals and one for each 6 min amrap
*Handstand Push Up Scaling Options:
- Plyo Box Handstand Push Ups (2 Reps)
- DB Strict Press (3 Reps per side)
- Med-Ball Push Press (6 Reps)
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Cardio Option: 2 Intervals
AMRAP x 2 Minutes
- Max Calorie Row/Ski/Bike
-Rest :30s-
AMRAP x 6 Minutes
- 2 Strict Handstand Push Ups
- 4 Burpees
- 12 Rage Balls (20/15)
-Rest 2 Minutes and repeat-
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Core: 5 Rounds
- 15 Long Sit Ups
- 30 Flutter Kicks
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