WOD: Tuesday, January 24th, 2023

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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/Bike/Runner/Ski
  • 5 Shoulder to Overhead (ascending weights) 
  • :15s Hollow Hold 

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Workout: For Time 

3 Rounds 

  • 12 Shoulder to Overhead (135/95) 
  • 8 Burpee Box Jumps (24”/20”) 
  • 12 Weighted Ab-Mat Sit Ups (20/14) 

-Then-

  • (50/35) Calorie Row/Ski OR (40/30) Calorie Runner/Bike 

-Then-

3 Rounds 

  • 12 Handstand Push Ups 
  • 8 Burpee Box Jumps (24”/20”) 
  • 12 Weighted Ab-Mat Sit Ups (20/14) 

*Handstand Push Up Scaling Options: 

  • Plyo Box HSPU (12 Reps) 
  • Hand Release Push Ups (24 Reps) 
  • Med-Ball Push Press (18 Reps) 
  • DB push Press (12 Reps per side) 

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Cardio Option: For Time 

3 Rounds 

  • 18 Med-Ball Push Press (20/14) 
  • 8 Burpee Box Jumps (24”/20”) 
  • 12 Weighted Ab-Mat Sit Ups (20/14) 

-Then-

  • (50/35) Calorie Row OR (40/30) Calorie Runner/Bike 

-Then-

3 Rounds 

  • 12 Handstand Push Ups 
  • 8 Burpee Box Jumps (24”/20”) 
  • 12 Weighted Ab-Mat Sit Ups (20/14) 

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Core: 5 Rounds 

  • 10 KB Pull Throughs (16K/12K) 
  • 20 CrossBody Mountain Climbers