WOD: Wednesday, August 18th, 2021
Warm-up: Group Dynamic
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- Cat Camels – 10 Reps
- Banded Hamstring Stretch – 1 Minute per side
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Pre-Game: 9 Minute EMOM
- Min 1: :45s Row OR Bike
- Min 2: 5 Deadlifts (ascending weights)
- Min 3: :20s HS Hold + SLOW Negative
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Workout: 2 Rounds
- 1000 Meter Row OR 2400 Meter Bike
- 45 Ab-Mat Sit Ups
- 30 Deadlifts (185/115)
- 15 Handstand Push Ups
*HSPU Modification:
- 2:1 Hand Release Push Ups (30 Reps)
- 1:1 Plyo Box HSPU (15 Reps)
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Cardio Option: 2 Rounds
- 1000 Meter Row OR 2400 Meter Bike
- 45 Ab-Mat Sit Ups
- 30 Russian KB Swings (24K/16K)
- 15 Handstand Push Ups
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Accessory Work: Strict Pull Ups
- Beginner: 4 Sets x 5 Reps of Pull Up Negatives (:05s)
- Intermediate: 4 Sets x 3 Reps + :10s Chin Over Bar Hold
- Advanced: 4 Sets x 5 Unbroken Weighted Pull Ups
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Core: 5 Rounds
- 20 Kick the Ceilings
- 20 Flutter Kicks
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