Today's WOD
WOD: Tuesday, September 29th, 2026
Group Dynamic Warmup:
- 2 Minutes of movement
- :20s of lateral hops, burpees, plank on hands
- PVC Lat/Shoulder Stretch – 1 Min per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Hang Power Snatches (ascending weights)
- :15s Handstand Hold OR Plank on hands
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Workout: AMRAP Repeats
AMRAP x 9 Minutes
- 200 Meter Run
- 6 Handstand Push Ups
- 6 Hang Power Snatches (95/65)
-Rest 2 Min-
AMRAP x 7 Minutes
- End of the driveway
- 5 Handstand Push Ups
- 5 Hang Power Snatches (105/75)
-Rest 2 Min-
AMRAP x 5 Minutes
- 100 Meter Run (BACK DOOR)
- 4 Handstand Push Ups
- 4 Hang Power Snatches (115/85)
*CRx: Strict Handstand Push Ups
*Handstand Push Up Scaling Options:
- Scale Reps OR Distance with ab-mats
- Plyo Box HSPU (same reps as Rx)
- Hand Release Push Ups (2x Reps)
*3 Total Scores:
- Rounds + Reps completed for each AMRAP
- 200 M = 2 Reps , Driveway and 100 M = 1 Rep
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Cardio Option: AMRAP Repeats
AMRAP x 9 Minutes
- 200 Meter Run
- 6 Handstand Push Ups
- 12 Alt Hang DB Snatches (50/35)
-Rest 2 Min-
AMRAP x 7 Minutes
- End of the driveway
- 5 Handstand Push Ups
- 10 Alt Hang DB Snatches (50/35)
-Rest 2 Min-
AMRAP x 5 Minutes
- 100 Meter Run (BACK DOOR)
- 4 Handstand Push Ups
- 8 Alt Hang DB Snatches (50/35)
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Core: 4 Rounds
- 15 V-Ups
- 30 DB Side Bends (50/35)
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