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