WOD: Tuesday, September 10th, 2024

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Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds 

  • 1 Minute Row OR Bike 
  • 5 Shoulder to Overhead (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: For Time

3 Rounds 

  • (20/15) Calorie Row OR (15/10) Calorie Bike 
  • 10 Shoulder to Overhead (135/95) 
  • 30 Double Unders 

-Then-

3 Rounds 

  • (20/15) Calorie Row OR (15/10) Calorie Bike 
  • 10 Handstand Push Ups 
  • 30 Double Unders 

*CRX: 10 S2OH (155/105) / 10 Strict HSPU

*Handstand Push Up Scaling Options:

  • Plyo Box HSPU (10 Reps) 
  • Med-Ball Push Press (15 Reps) 
  • Hand Release Push Ups (15 Reps) 

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Cardio Option: For Time

3 Rounds 

  • (20/15) Calorie Row OR (15/10) Calorie Bike 
  • 10 DB Push Press (50/35) *10 per side 
  • 30 Double Unders 

-Then-

3 Rounds 

  • (20/15) Calorie Row OR (15/10) Calorie Bike 
  • 10 Handstand Push Ups 
  • 30 Double Unders 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Flutter Kicks