WOD: Monday, July 15th, 2024

Posted by & filed under .

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

——————————————————————————————————–

Strength-Endurance: Every 2:30 x 5 Rounds

  • Run to the end of the driveway (150M Air Runner)
  • 3 Shoulder to Overhead 

*Barbell coming from the floor

*Athletes choice on starting weight

*All 3 Reps should be done unbroken 

——————————————————————————————————–

Workout: Ladder x 16 Minutes 

  • Buy In: 400 Meter Run 

-Then in remaining time ladder of:

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, etc…

  • Handstand Push Ups 
  • DB Hang Clean and Jerks (50/35) *half per side
  • Calorie Row OR Bike 

*Score is last FULL round completed + partial reps 

*Handstand Push Up Scaling Options:

  • Scale distance with ab-mats 
  • Plyo Box HSPU (sam reps)
  • Med-Ball Push Press (20/14) x2 (4-8-12-16-20-24-etc..)

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)