WOD: Tuesday, December 10th, 2024

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

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

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Workout: For Time 

3 Rounds 

  • 200 Meter Run 
  • 8 Strict Handstand Push Ups
  • 8 Power Snatches (105/75) 

-Then- 

3 Rounds 

  • 200 Meter Run 
  • 8 Strict Handstand Push Ups
  • 16 Alt DB Snatches (50/35) 

*RX+: 8 PS (135/95) OR 6 Wall Facing HSPU

*CRX: 8 PS (135/95) AND 6 Wall Facing HSPU

*HSPU Scaling Options:

  • Scale Reps or Distance with ab-mats 
  • Hand Release Push ups (12 Reps) 
  • Med-Ball Push Press (16 Reps) 

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Cardio Option: For Time 

3 Rounds 

  • 200 Meter Run 
  • 8 Strict Handstand Push Ups
  • 16 Rage Balls (20/15) 

-Then- 

3 Rounds 

  • 200 Meter Run 
  • 8 Strict Handstand Push Ups
  • 16 Alt DB Snatches (50/35) 

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)