WORKOUTS POSTED IN ADVANCE
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Today's WOD
WOD: Wednesday, October 21st, 2026
Group Dynamic Warmup:
- Plank – Push Up Tabata – 2 Minutes
- :20s Plank on hands – :10s of Push Ups
- Banded Shoulder Stretch – 1 Min per side
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Pre-Game: 3 Rounds (12 Min Cap)
- 250 M Row / 200 M Run / 600 M Bike
- 3 Power Snatches (ascending weights)
- :15s Handstand Hold OR Plank on hands
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Workout: 2 intervals (10 Min ON / 2 Min OFF)
Intv1:
Buy in: 1000 M Row / 800 M Run / 2400 M Bike
-Then in remaining time AMRAP of:
- 4 Power Snatches (105/65)
- 5 Box Jump Overs (24”/20”)
- 6 Handstand Push Ups
Intv2:
Buy in: 1000 M Row / 800 M Run / 2400 M Bike
-Then in remaining time AMRAP of:
- 6 Handstand Push Ups
- 5 Box Jump Overs (24”/20”)
- 4 Power Snatches (105/65)
*Rx+: (115/75) / CRx: PS (135/85)
*Handstand Push Up Scaling Options:
- Scale Reps or Distance with ab-mats
- Plyo Box HSPU (6 Reps per round)
- Hand Release Push Ups (9 Reps per round)
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Cardio Option: 2 intervals (10 Min ON / 2 Min OFF)
Intv1:
Buy in: 1000 M Row / 800 M Run / 2400 M Bike
-Then in remaining time AMRAP of:
- 6 Alt DB Snatches (50/35)
- 5 Box Jump Overs (24”/20”)
- 6 Handstand Push Ups
Intv2:
Buy in: 1000 M Row / 800 M Run / 2400 M Bike
-Then in remaining time AMRAP of:
- 6 Handstand Push Ups
- 5 Box Jump Overs (24”/20”)
- 6 Alt DB Snatches (50/35)
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Core: 4 Rounds
- 15 V-Ups
- 30 Mountain Climbers
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