WOD: Thursday, March 21st, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, lateral hops
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds 

  • Run the stairs
  • 5 Overhead Squats (ascending weights)
  • :15s Handstand Hold OR Plank on Hands

 

Workout: 18 Minute Ladder

3, 6, 9, 12, 15, 18, 21, 24, etc…

  • Calorie Row/Bike/Runner
  • Overhead Squats (95/65)
  • Handstand Push Ups

*CRX: Overhead Squats (115/85) / Strict Handstand Push ups 

**HSPU Scale / Modification= Single Arm DB/KB Strict Press (reps are per side)

 

Cardio Option: 18 Minute Ladder

3, 6, 9, 12, 15, 18, 21, 24, etc…

  • Calorie Row/Bike/Runner
  • Medicine Ball Squat Cleans (30/20)
  • Handstand Push Ups

 

Skill Work: Double Unders

  • Work on stringing together Double Unders OR Mini flight simulator

*Mini Simulator = 5-10-15-20-25-30-35-25-20-15-10-5

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations