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Today's WOD
WOD: TUESDAY, APRIL 30TH, 2024 (BURPEE DAY 92)
Warm-up: Group Dynamic
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of Shoulder Taps
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- Run to the end of the driveway
- 5 Overhead Squats (ascending weights)
- :10s Handstand Hold OR Plank on Hands
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Workout: 2 Intervals (8 Minutes ON / 2 Min OFF)
INTV 1
- Buy In: 400 Meter Run
-Then in remaining time AMRAP of:
- 5 Strict Handstand Push Ups
- 5 Overhead Squats (115/85)
INTV 2
- Buy In: 400 Meter Run
-Then in remaining time AMRAP of:
- 5 Handstand Push Ups (kipping)
- 5 Overhead Squats (115/85)
*RX+: 5 Wall Facing HSPU (intv1)
*CRX: 5 Wall Facing HSPU (intv1) / 5 OHS (155/105)
*HSPU Scaling Options:
- Scale Reps AND/OR Distance
- Plyo Box HSPU (same reps)
- Hand Release Push Up / MB Push Press combo (10 reps for both)
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Cardio Option: 2 Intervals (8 Minutes ON / 2 Min OFF)
INTV 1
- Buy In: 400 Meter Run
-Then in remaining time AMRAP of:
- 5 Strict Handstand Push Ups
- 10 Atomic Sit Ups (25/15)
INTV 2
- Buy In: 400 Meter Run
-Then in remaining time AMRAP of:
- 5 Handstand Push Ups (kipping)
- 10 Atomic Sit Ups (25/15)
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Core: 5 Rounds
- 30 Bicycle Crunches
- :30s Hollow Hold
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