WOD: Friday, December 29th, 2023

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push ups  
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Shoulder to Overhead (17 Minutes) 

  • 3 Sets x 3 Reps @ 80% of 1 Rep Max 
  • 2 Sets x 2 Reps @ 85% of 1 Rep Max 

*Make sure you are sticking with the style you decided on Week 1

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 3 Strict Handstand Push Ups 
  • 6 DB Hang Clean and Jerks (50/35) *3 per side 
  • (12/9) Calorie Row OR (9/6) Calorie Bike 

-Rest 2 Minutes- 

Part B – For Time 

  • 250 Meter Row OR 500 Meter Bike 
  • 10 DB Hang Clean and Jerks (50/35) *5 per side 
  • 250 Meter Row OR 500 Meter Bike 

*ROW AND BIKE ARE ARMS ONLY FOR BOTH PARTS

*Two scores:

  • Rounds + Reps completed for Part A 
  • Time for Part B 

*Handstand Push Up Scaling Options:

  • Scale distance with ab-mats OR reps 
  • Plyo Box HSPU (3 Reps) 
  • Hand Release Push Ups (6 Reps)

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions