WOD: Wednesday, June 5th, 2024

Posted by & filed under .

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 

——————————————————————————————————–

Strength: Squat Snatch (17 Minutes) 

  • Sets 1 and 2: 3 Reps each at 75% of 1RM 
  • Sets 3 and 4: 2 Reps each at 80% of 1RM 

——————————————————————————————————–

Workout: For Time 

  • Buy In: 400 Meter Run 

-Then-

2 – 4 – 6 – 8 – 10 

  • Strict Handstand Push Ups 

4 – 8 – 12 – 16 – 20 

  • Alt DB Snatches (50/35) 

-Then-

  • Buy Out: 400 Meter Run 

*CRX: Strict Wall Facing HSPU (Same Reps) 

*Strict Handstand Push Up Scaling Options: 

  • Scale distance with ab-mats 
  • Plyo Box HSPU (same reps) 
  • Hand Release Push Ups (4-8-12-16-20)

——————————————————————————————————–

Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Bicycle Crunches