WOD: Thursday, November 3rd, 2022

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Warm-up: Group Dynamic 

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s plank on hands – :10s of SLOW Push Ups 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Ski/Bike 
  • 5 Front Squats (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

  • (11/9) Calorie Row/Ski OR (9/7) Calorie Bike 
  • 9 Front Squats (95/65)
  • 7 Handstand Push Ups 

-Rest :90s-

AMRAP x 7 Minutes 

  • (9/7) Calorie Row/Ski OR (7/5) Calorie Bike 
  • 7 Front Squats (115/85)
  • 5 Handstand Push Ups 

-Rest :90s-

AMRAP x 5 Minutes 

  • (7/5) Calorie Row/Ski OR (5/3) Calorie Bike 
  • 5 Front Squats (135/95) 
  • 3 Handstand Push Ups 

*3 Seperate scores – Rounds + Reps for each AMRAP 

*CRX: Strict HSPU / (115/85)(135/95)(155/105) rep scheme is the same

Handstand Push Up Scaling Options:

  • Plyo Box HSPU (7-5-3)
  • Hand Release Push Ups (14-10-6) 
  • Med-Ball Push Press (14-10-6) 

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Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

  • (11/9) Calorie Row/Ski OR (9/7) Calorie Bike 
  • 9 KB Goblet Squats (24K/16K)
  • 7 Handstand Push Ups 

-Rest :90s-

AMRAP x 7 Minutes 

  • (9/7) Calorie Row/Ski OR (7/5) Calorie Bike 
  • 7 KB Goblet Squats (24K/16K)
  • 5 Handstand Push Ups 

-Rest :90s-

AMRAP x 5 Minutes 

  • (7/5) Calorie Row/Ski OR (5/3) Calorie Bike 
  • 5 KB Goblet Squats (24K/16K)
  • 3 Handstand Push Ups 

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Core: 4 Rounds 

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