Peak 180 – Group Class

It’s Friday! Today we have a benchmark WOD, “Rosa”. For this workout, you are going to want to focus on the mechanics of your less efficient movement, and make up time during while performing your stronger movement.

At Home WOD

Warm-up

Metcon (No Measure)

3 rounds for quality:

100m jog

:30 wall hinge

5/5 cossack squats

:20 handstand hold or high plank hold

after 3 rounds perform…

8-12 practice reps of hspu or scaled option

Metcon

Metcon (Time)

“Rosa”

5 rounds:

10 handstand push-ups

400m run

*HSPU may be either strict or kipping

Scale HSPU with:

– 10/10 dumbbell or kettlebell strict/push press

-15 pushups

Metcon

Metcon (AMRAP – Reps)

TEAM CHALLENGE BURPEES

ONLY LIST YOUR PERSONAL AMOUNT…..NOT THE TEAM TOTAL!