WOD: Friday, August 12th, 2022

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Shoulder/Lat Stretch – :30s per side x3 

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Strength: Push Press (15 Minutes) 

  • Establish a heavy single 

*Warm up Rep Scheme: 5-5-3-3-1-1-1-1-1-etc..

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 24 Double Unders 
  • 12 Sumo Deadlift High Pulls (75/55) 
  • 6 Handstand Push Ups 

-Rest 2 Minutes- 

Part B – For Time 

  • 200 Meter Run 
  • 12 Sumo Deadlift High Pulls (75/55) 
  • 12 Handstand Push Ups 
  • 12 Sumo Deadlift High Pulls (75/55)
  • 200 Meter Run 

*Two scores – Rounds + reps for Part A and time for Part B 

HSPU Scaling Options:

  • Plyo Box HSPU (6 Reps)
  • Hand Release Push Ups (12 Reps)
  • Med-Ball Push Press (12 Reps) (20/14) 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 24 Double Unders 
  • 12 American KB Swings (24K/16K)
  • 6 Handstand Push Ups 

-Rest 2 Minutes- 

Part B – For Time 

  • 200 Meter Run 
  • 12 American KB Swings (24K/16K)
  • 12 Handstand Push Ups 
  • 12 American KB Swings (24K/16K)
  • 200 Meter Run 

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Core: 5 Rounds 

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions