WOD: Tuesday, November 14th, 2023
Warm-up: Group Dynamic
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Shoulder Stretch – 1 Minute per side
——————————————————————————————————–
Pre-Game: 4 Rounds
- 1 Minute Row OR Bike
- 5 Hang Power Cleans (ascending weights)
- :15s Handstand Hold OR Plank on hands
——————————————————————————————————–
Workout: For Time
- Buy In: 1000 Meter Row OR 2400 Meter Bike
-Then-
4 Rounds
- 8 Handstand Push Ups
- 32 Double Unders
- 8 Hang Power Cleans (135/95)
-Then-
- Buy Out: 1000 Meter Row or 2400 Meter Bike
*CRX: 4 Strict Wall Facing HSPU
Handstand Push Up Scaling Options:
- Scale Reps or Distance
- Plyo Box HSPU (8 Reps)
- DB Push Press (8 Reps per side)
- Med-Ball Push Press (12 Reps)
——————————————————————————————————–
Cardio Option: For Time
- Buy In: 1000 Meter Row OR 2400 Meter Bike
-Then-
4 Rounds
- 8 Handstand Push Ups
- 32 Double Unders
- 16 Russian KB Swings (24K/16K)
-Then-
- Buy Out: 1000 Meter Row or 2400 Meter Bike
——————————————————————————————————–
Core: 4 Rounds
- 15 V-Ups
- 15 Ab-Wheels
There are currently no active social stickers.