WOD: Wednesday, October 5th, 2022

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Warm-up: Group Dynamic 

  • Jump Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of jump squats 
  • PVC Lat/Shoulder Stretch – :30s per side x 3

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 5 Power Snatches (ascending weights)
  • :20s Med-Ball Wall Sit 

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Workout: 4 Intervals (1 Minute Stations / :15s Transition)

  • Station 1: Max 2FOR1 Wall Balls (20/14) 
  • Station 2: Max Power Snatches (115/85) 
  • Station 3: Max Lateral Pogo Burpees 
  • Station 4: Max Calorie Row/Bike/Runner/Ski
  • Station 5: Rest 

*Score is total # of reps completed across all 4 working stations

*4 total scores – One for each interval 

*2FOR1 Wall Ball = 1 Med-Ball Squat + 1 Wall Ball 

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Cardio Option: 4 Intervals (1 Minute Stations / :15s Transition)

  • Station 1: Max 2FOR1 Wall Balls (20/14) 
  • Station 2: Max Alt DB Power Snatches (50/35) 
  • Station 3: Max Lateral Pogo Burpees 
  • Station 4: Max Calorie Row/Bike/Runner/Ski
  • Station 5: Rest 

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Gymnastic Work: Handstand Push Ups 

  • Beginner: Practice kicking upside down against the wall 
  • Intermediate: 5 Sets – :10s HS Hold + 3-5 HSPU 
  • Advanced: 5 Sets – :10s HS Hold + 5 HSPU + :10s HS Hold 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations