WOD: Tuesday, October 26th, 2021

Warm-up: Group Dynamic 

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on Hands / :10s of SLOW Shoulder Taps 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

• (9/7) Calorie Row OR Bike 
• 5 Deadlifts (ascending weights) 
• :15s Handstand Hold 

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Workout: For Time 

• 500 Meter Row OR 1200 Meter Bike 

-Then-

5 – 10 – 15 

• Deadlifts (205/155)
• Strict HSPU 

-Into-

• 500 Meter Row OR 1200 Meter Bike 

-Then-

15 – 10 – 5 

• Deadlifts (205/155)
• Strict HSPU 

HSPU Scaling Options:

• Strict to an Ab-Mat
• 1:1 Plyo Box HSPU 
• 2:1 Hand Release Push Ups (10-20-30)(30-20-10) 

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Cardio Option: For Time 

• 500 Meter Row OR 1200 Meter Bike 

-Then-

5 – 10 – 15 

• Russian KB Swings x2 (24K/16K)
• Strict HSPU 

-Into-

• 500 Meter Row OR 1200 Meter Bike 

-Then-

15 – 10 – 5 

• Russian KB Swings x2 (24K/16K)
• Strict HSPU 

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Skill Work: Rope Climbs 

• Beginner: Work on the foot lock technique
• Intermediate: Accumulate 5-8 Good Quality Rope Climbs 
• Advanced: Every :30s x 5 Sets complete 1 Rope Climb 

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Core: 4 Rounds 

• 20 Turkish Sit Ups (20/15) 
• 20 Kick the Ceilings