WOD: Tuesday, October 16th, 2018

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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

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Sumo Deadlift High Pulls (ascending weights)
  • :15s Handstand Hold OR Plank on Hands

 

Workout: For Time

  • 800 Meter Run
  • 60 Ab-Mat sit ups
  • 40 Sumo Deadlift High Pulls (75/55)
  • 20 Handstand Push ups
  • 40 Sumo Deadlift High Pulls (75/55)
  • 60 Ab-Mat sit ups
  • 800 Meter Run

*Handstand Push up scale = 2:1 Hand release push ups OR Dumbbell Strict Press

 

Cardio Option: For Time

  • 800 Meter Run
  • 60 Ab-Mat sit ups
  • 40 American KettleBell Swings (24k/16k)
  • 20 Handstand Push ups
  • 40 American KettleBell Swings (24k/16k)
  • 60 Ab-Mat sit ups
  • 800 Meter Run

 

Skill Work/Endurance: Double Unders

  • Work on linking double unders OR a double under flight simulator

 

Core: 4 Rounds

  • 15 V-Ups
  • :30s Hollow Hold