“HSPU MASH” WOD 1/18/22

WARM UP:
1K Bike
2 Rounds
10 Pass Through
10 Good Mornings
10 OHS
5 Inch Worms w/ Scorpions
Then:
Mobility


WIN
SKILL:
Handstand Walk
-Practice for 10 Min.
​WOD:
“HSPU MASH”

EMOM 30
M1: 5 HSPU
M2: 10 Alt. Hang DB Snatch (50/35)
M3: 12/10 Cal. Bike
*If rowing do the same cals.


FIT
LIFT:
3 Sets
50 Ft. DB O.H. Walk (L & R)
8e Alt. DB O.H. Press
​WOD:
EMOM 30
M1: 10/7 H.R.P.U.
M2: 10 Alt. Hang DB Snatch (50/35)
M3: 12/10 Cal. Bike
*If rowing do the same cals.


AT HOME
LIFT:
3 Sets
50 Ft. DB/KB O.H. Walk (L & R)
8e DB/KB O.H. Press
​WOD:
EMOM 30
M1: 10/7 H.R.P.U.
M2: 10 Hang DB/KB Snatch
M3: 35 Double Unders

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