WOD: Thursday, October 6th, 2022

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Warm-up: Group Dynamic 

  • Plank-Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of SLOW push ups 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 5 Deadlifts (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: For Time 

  • Buy In: Run the Loop 

-Then-

5 Rounds 

  • 12 Weighted Ab-Mat Sit Ups (20/14)
  • 9 Deadlifts (205/135) 
  • 6 Strict Handstand Push Ups 

*Handstand Push Up Scaling Options:

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

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Cardio Option: For Time 

  • Buy In: Run the Loop 

-Then-

5 Rounds 

  • 12 Weighted Ab-Mat Sit Ups (20/14)
  • 12 Russian KB Swings (24K/16K) 
  • 6 Strict Handstand Push Ups 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 CrossBody Mountain Climbers