WOD: Tuesday, August 20th, 2024

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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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Hang Power Snatches (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: AMRAP x 21 Minutes 

  • Buy in: Run the Loop 

-in remaining time, AMRAP of: 

  • 3 Strict Handstand Push Ups 
  • 6 Hang Power Snatches (115/85)
  • 9 Box Jumps (30”/24”) 

*CRX: 3 Wall Facing Strict HSPU 

*Score is total # of rounds + reps completed 

*HSPU Scaling Options: 

  • Scale reps or range of motion (ab-mats) 
  • Plyo Box HSPU 
  • Hand Release Push Ups (6 Reps) 
  • DB Strict Press (3 Reps per side) 

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Cardio Option: AMRAP x 21 Minutes 

  • Buy in: Run the Loop 

-in remaining time, AMRAP of: 

  • 3 Strict Handstand Push Ups 
  • 6 DB Hang Snatches (50/35) *3 per side
  • 9 Box Jumps (30”/24”) 

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Core: 4 Rounds 

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