WOD: Thursday, January 25th, 2024

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Warm-up: Group Dynamic

  • Squat – Lunge Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of Bodyweight Lunges
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds 

  • (10/8) Calorie Row/Bike/Runner/Ski 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • :15s Handstand Hold OR Plank on hands

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Workout: AMRAP x 18 Minutes 

  • 2 Wall Facing HSPU 
  • 8 Alt Front Rack Lunges (105/75) 
  • 24 Double Unders 

*Every 3 Minutes (not including 0:00) complete: 

  • (10/8) calorie Row/Bike/Runner/Ski 

*Score is total # of rounds + reps completed in 18 mins

*HSPU Scaling Options:

  • Scale Reps (1 per round) 
  • Regular Strict HSPU (2 Reps) 
  • Plyo Box HSPU (6 Reps) 
  • Hand Release Push Ups (8 Reps) 

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Cardio Option: AMRAP x 18 Minutes 

  • 2 Wall Facing HSPU 
  • 12 Alt DB/KB Lunges (50/35)(24K/16K)
  • 24 Double Unders 

*Every 3 Minutes (not including 0:00) complete: 

  • (10/8) calorie Row/Bike/Runner/Ski 

*Score is total # of rounds + reps completed in 18 mins

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations