WOD: Friday, October 28th, 2022

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Warm-up: Group Dynamic 

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of SLOW Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x 3 

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Strength: Push Press (15 Minutes) 

  • Establish a 1 Rep Max 

*Be aggressive through your lower body 

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Workout: For Time 

  • Buy In: 400 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Then-

2 – 4 – 6 – 8 – 10 

  • Strict Handstand Push Ups 
  • 12 Power Snatches (75/55) 
  • 12 Ab-Mat Sit Ups 

-Then-

  • Buy Out: 400 Meter DB/KB Farmers Carry (50/35)(24K/16K)

*One DB or KB on the farmers carry 

Strict HSPU Scaling Options: 

  • Plyo Box HSPU (2-4-6-8-10) 
  • DB Strict Press *per side (2-4-6-8-10) 
  • Hand Release Push Ups (4-8-12-16-20) 
  • Med-Ball Push Press (4-8-12-16-20) 

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Cardio Option: For Time 

  • Buy In: 400 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Then-

2 – 4 – 6 – 8 – 10 

  • Strict Handstand Push Ups 
  • 12 Alt DB Power Snatches (50/35) 
  • 12 Ab-Mat Sit Ups 

-Then-

  • Buy Out: 400 Meter DB/KB Farmers Carry (50/35)(24K/16K)

*One DB or KB on the farmers carry 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions