WORKOUTS POSTED IN ADVANCE!
Workouts are posted through NEXT Sunday (9/24/2023). Make sure you are pressing on the correct date!
Today's WOD
WOD: Sunday, August 2nd, 2026
Group Dynamic Warmup:
- 2 Minutes of movement
- :20s of lateral hops, up-downs, plank on hands
- Banded Shoulder Stretch – 1 Min preside
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Pre-Game: 3 Rounds
- 200 Meter Run
- 3 Hang Power Snatches (ascending weights)
- :15s Handstand Hold OR Plank on hands
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Workout: For Time
- 400 Meter Med-Ball Run (20/14)
-THEN-
4 Rounds
- 8 Handstand Push Ups
- 16 Alt Med-Ball Box Step Ups (24”/20”)(20/14)
- 8 Hang Power Snatches (95/65)
-THEN-
- 400 Meter Med-Ball Run (20/14)
*Handstand Push Up Scaling Options:
- Scale Reps or Distance with ab-mats
- Plyo Box HSPU (8 Reps per round)
- Hand Release Push Ups (12 Reps per round)
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Cardio Option: For Time
- 400 Meter Med-Ball Run (20/14)
-THEN-
4 Rounds
- 8 Handstand Push Ups
- 16 Alt Med-Ball Box Step Ups (24”/20”)(20/14)
- 8 DB Hang Power Snatches (50/35) *4 per side
-THEN-
- 400 Meter Med-Ball Run (20/14)
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Core: 4 Rounds
- 30 Flutter Kicks
- :30s Hollow Hold
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