WOD: Sunday, October 2nd, 2022

Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds (12 Min Cap) 

• 150 Meter Row/ 100 Meter Runner/ 300 Meter Bike
• 5 Overhead Squats (ascending weights)
• :15s Handstand Hold OR Plank on hands 

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Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

• 24 Double Unders 
• 8 Overhead Squats (95/65)
• 8 Handstand Push Ups 

-Rest :90s-

AMRAP x 7 Minutes 

• 24 Double Unders 
• 6 Overhead Squats (105/75)
• 6 Handstand Push Ups 

-Rest :90s-

AMRAP x 5 Minutes 

• 24 Double Unders 
• 4 Overhead Squats (115/85)
• 4 Handstand Push Ups 

*CRX: (105/75), (115/85), (135/95) and Strict HSPU

Handstand Push Up Modification:

• Plyo Box HSPU (8-6-4 Reps)
• Hand Release Push Ups (16 – 12 – 8 Reps)
• Med-Ball Push Press (20/14) (16 – 12 – 8 Reps)

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Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

• 24 Double Unders 
• 16 KB/DB Goblet Squats (24K/16K)(50/35)
• 8 Handstand Push Ups 

-Rest :90s-

AMRAP x 7 Minutes 

• 24 Double Unders 
• 12 KB/DB Goblet Squats (24K/16K)(50/35)
• 6 Handstand Push Ups 

-Rest :90s-

AMRAP x 5 Minutes 

• 24 Double Unders 
• 8 KB/DB Goblet Squats (24K/16K)(50/35)
• 4 Handstand Push Ups 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 CrossBody Mountain Climbers