WOD: Friday, March 15th, 2019

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Warm-up: Group Dynamic

  • Banded Lat Pull downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Samson Stretch – 1 Minute per side

 

Strength: Front Squat (12-15 Minutes)

  • 5 sets x 1 Rep @90-95% of your 1-Rep max

 

Workout: AMRAP x 21 Minutes

  • 400 Meter Run OR 500 Meter Row
  • 21 Ab-Mat sit ups
  • 9 Power Cleans (115/85)
  • 6 Handstand Push ups

*HSPU Scale/Modification= 2:1 Hand release push ups 

 

Cardio Option: AMRAP x 21 Minutes

  • 400 Meter Run OR 500 Meter Row
  • 21 Ab-Mat sit ups
  • 18 Medicine Ball Cleans (20/14)
  • 6 Handstand Push ups

*HSPU Scale/Modification= 2:1 Hand release push ups

 

Skill Work: Open 19.4 Prep

  • Practice any movement that you are worried about in Open workout 19.3

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back Extensions