WOD: Tuesday, December 6th, 2022

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) 

• (9/6) Calorie Row/Bike/Ski 
• 6 Deadlifts (ascending weights) 
• :15s Handstand Hold OR Plank on hands 

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Workout: AMRAP Repeats 

AMRAP x 6 Minutes 

• 9 Hand Release Push Ups 
• 6 Deadlifts (225/155)
• (9/6) Calorie Row/Bike/Ski 

-Rest :90s-

AMRAP x 6 Minutes 

• 6 Kipping Handstand Push Ups 
• 6 Deadlifts (225/155)
• (9/6) Calorie Row/Bike/Ski 

-Rest :90s-

AMRAP x 6 Minutes 

• 3 Strict Handstand Push Ups 
• 6 Deadlifts (225/155)
• (9/6) Calorie Row/Bike/Ski 

*3 Scores – Rounds + Reps for each AMRAP 

*If you are scaling the HSPU you will go:

• AMRAP 1- 9 Hand Release Push Ups 
• AMRAP 2- 12 Med-Ball Push Press (20/14) 
• AMRAP 3- 6 DB Strict Press (3 reps per side) 

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Cardio Option: AMRAP Repeats 

AMRAP x 6 Minutes 

• 9 Hand Release Push Ups 
• 9 Rage Balls (20/15) 
• (9/6) Calorie Row/Bike/Ski 

-Rest :90s-

AMRAP x 6 Minutes 

• 6 Kipping Handstand Push Ups 
• 9 Rage Balls (20/15) 
• (9/6) Calorie Row/Bike/Ski 

-Rest :90s-

AMRAP x 6 Minutes 

• 3 Strict Handstand Push Ups 
• 9 Rage Balls (20/15) 
• (9/6) Calorie Row/Bike/Ski 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/14) 
• 30 DB Side Bends (50/35)