WOD: Thursday, October 13th, 2022

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/ :03s Pause – 10 SLOW Reps (5 per side)
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Every 2:30 Minutes x 5 Rounds 

  • 200 Meter Run
  • 5 Deadlifts 

Rd1: (155/105) / Rd2: (185/115) / Rd3: (205/135) 

Rd4: (225/155) / Rd5: (245/175) 

*Raining Sub:

  • 250 Meter Row OR 500 Meter Bike 

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Workout: 4 AMRAPs (3 Minutes ON / 1 Min OFF) 

  • 3 Handstand Push Ups 
  • 5 Box Jump Overs (24”/20”) 
  • 7 Sumo Deadlift High Pulls (75/55) 

*Pick up where you left off after rest period 

*Score is total # of rounds + reps accumulated across all 4 rounds

Handstand Push Up Scaling Options: 

  • 3 Plyo Box HSPU 
  • 7 Hand Release Push Ups 
  • 7 Med-Ball Push Press (20/14) 

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Cardio Option: 4 Rounds (3 Minutes ON / 1 Min OFF) 

  • 3 Handstand Push Ups 
  • 5 Box Jump Overs (24”/20”) 
  • 7 American KB Swings (24K/16K) 

*Pick up where you left off after rest period 

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Skill Work: Wall Walks 

  • Beginner: Work on getting comfortable in the WW position
  • Intermediate: EMOM x 5 Min: 1 Wall Walk + :15s Wall facing HS Hold 
  • Advanced: EMOM x 5 Min: 2 Wall Walks + :15s Wall facing HS Hold 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)