WOD: Wednesday, January 4th, 2023

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Warm-up: Group Dynamic 

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of SLOW Push Ups 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Ski/Bike
  • 5 Push Press (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: 5 Intervals (3 Minutes ON / 1 Minute OFF) 

  • 3 Strict Handstand Push Ups 
  • 6 Push Press (115/85) 
  • 24 Double Unders 

*Pick up where you leave off after rest period 

*Score is total # of rounds + reps across all 5 intervals 

Handstand Push Up Scaling Options: 

  • Plyo Box HSPU (3 Reps) 
  • Hand Release Push Ups (6 Reps) 
  • Med-Ball Push Press (9 Reps) 

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Cardio Option: 5 Intervals (3 Minutes ON / 1 Minute OFF) 

  • 3 Strict Handstand Push Ups 
  • 6 DB Push Press (50/35) *Per side 
  • 24 Double Unders 

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Core: 5 Rounds 

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