WOD: Sunday, January 29th, 2023

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Warm-up: Group Dynamic 

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of shoulder taps 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Thrusters (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: 200 Meter Run 

-In remaining time AMRAP of: 

  • 3 Strict Handstand Push Ups 
  • 6 Thrusters (increasing weights per interval) 
  • (9/6) Calorie Row/Bike/Ski 

*INTV1: (95/65), INTV2: (105/75), INTV3: (115/85)

*3 Total Scores – Rounds + Reps for each interval 

*Handstand Push Up Modification: 

  • Plyo Box HSPU (3 Reps) 
  • DB Strict Press (3 reps per side) 

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: 200 Meter Run 

-In remaining time AMRAP of: 

  • 3 Strict Handstand Push Ups 
  • 6 Atomic Sit Ups (25/15) 
  • (9/6) Calorie Row/Bike/Ski 

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Core: 5 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)