WOD: Tuesday, November 15th, 2022

Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds (12 Min Cap) 

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

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Ski/Bike 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 2 Strict Handstand Push Ups 
  • 4 Burpees 
  • 6 Shoulder to Overhead (115/85) 

-Rest 2 Minutes and repeat- 

*4 Total Scores – One for each round of cals and one for each 6 min amrap

*Handstand Push Up Scaling Options: 

  • Plyo Box Handstand Push Ups (2 Reps)
  • DB Strict Press (3 Reps per side) 
  • Med-Ball Push Press (6 Reps) 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Ski/Bike 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 2 Strict Handstand Push Ups 
  • 4 Burpees 
  • 12 Rage Balls (20/15) 

-Rest 2 Minutes and repeat- 

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Core: 5 Rounds 

  • 15 Long Sit Ups 
  • 30 Flutter Kicks