WORKOUTS POSTED THROUGH SUNDAY
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Today's WOD
WOD: Friday, December 8th, 2023
Warm-up: Group Dynamic
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of Shoulder Taps
- Banded Shoulder Stretch – 1 Minute per side
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Strength: Shoulder to Overhead (17 Minutes)
- Establish a heavy single
*Pick which style of s2oh that you want to work on for this cycle
*Strict Press, Push Press, Push Jerk, Split Jerk
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Workout: AMRAP x 16 Minutes
- 4 Handstand Push Ups
- 8 Power Cleans (115/85)
- (16/12) Cal Row OR (12/8) Cal Bike
*Every 4 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 16 minutes
Handstand Push Up Scaling Options:
- Scale distance or reps
- Plyo Box HSPU (4 reps)
- Med-Ball Push Press (8 Reps)
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Cardio Option: AMRAP x 16 Minutes
- 4 Handstand Push Ups
- 8 American KB Swings (24K/16K)
- (16/12) Cal Row OR (12/8) Cal Bike
*Every 4 Minutes (NOT including 0:00) complete:
- Run to the end of the driveway (150 M Air Runner)
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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