WOD: Friday, October 20th, 2023

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Strict Press (17 Minutes) 

4 Sets

  • Sets 1 & 2: 5 Reps each at 75% of 1RM 
  • Sets 3 & 4: 3 Reps each at 80% of 1RM 

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Workout: 3 Intervals (5 Minutes ON / :90s OFF) 

  • Buy In: (18/15) Cal Row OR (15/12) Cal Bike

-In remaining time, AMRAP of:

  • 6 Handstand Push Ups 
  • 6 Hang Power Snatches (95/65)

*CRX: 3 Wall Facing Handstand Push ups 

*3 Total scores – Rounds + Reps for each interval 

*Handstand Push Scaling Options: 

  • Cut down range of motion with ab-mats
  • Cut down reps to 3 
  • Plyo Box HSPU (6 Reps) 
  • Hand Release Push Ups (12 Reps) 
  • Med-Ball Push Press (12 Reps) 

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Cardio Option: 3 Intervals (5 Minutes ON / :90s OFF) 

  • Buy In: (18/15) Cal Row OR (15/12) Cal Bike

-In remaining time, AMRAP of:

  • 6 Handstand Push Ups 
  • 12 Alt DB Snatches (50/35) 

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Core: 5 Rounds 

  • 15 GHD Sit ups
  • 15 GHD Back Extensions