WOD: Sunday, July 23rd, 2023

Posted by & filed under .

Warm-up: Group Dynamic 

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

——————————————————————————————————–

Pre-Game: 4 Rounds

  • (9/7) Calorie Row/Ski/Bike 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • :15s Handstand Hold OR Plank on Hands 

——————————————————————————————————–

Workout: AMRAP x 18 Minutes 

  • (12/9) Calorie Row OR (9/6) Calorie Bike/Ski 
  • 9 Sumo Deadlift High Pulls (95/65) 
  • 6 Handstand Push Ups 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway (150 M Air Runner) 

*Score is total # of rounds + reps completed in 18 minutes 

Handstand Push Up Scaling Options:

  • Plyo Box HSPU (6 Reps) 
  • DB Push Press (6 Reps per side) 
  • Hand Release Push Ups (9 Reps) 

——————————————————————————————————–

Cardio Option: AMRAP x 18 Minutes 

  • (12/9) Calorie Row OR (9/6) Calorie Bike/Ski 
  • 9 American KB Swings (24K/16K)
  • 6 Handstand Push Ups 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway (150 M Air Runner) 

——————————————————————————————————–

Core: 5 Rounds 

  • 30 Plate Twists (25/15) 
  • 30 Flutter Kicks