WOD: Friday, October 18th, 2024

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of lateral hops, up-downs, plank on hands
  • Rig Assisted Pec Stretch – 1 Minute per side 

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Strength: Bench Press (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 3 Reps each at 85% of 1RM 
  • Sets 3 and 4: 2 Reps each at 90% of 1RM 

*Make sure you have a spotter nearby

*Rest between working sets 

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Workout: For Time 

5 Rounds 

  • 5 Handstand Push Ups 
  • 10 DB Push Press (50/35) *5 per side
  • 20 Double Unders 
  • 200 Meter Run 

*RX+: 5 Strict Handstand Push Ups 

*CRX: 5 Strict HSPU / 10 DB Push Press (70/50) 

*HSPU Scaling Options: 

  • Scale Reps OR Distance with ab-mats 
  • Plyo Box HSPU (5 Reps) 
  • Hand Release Push Ups (10 Reps) 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions