WOD: Tuesday, October 29th, 2024
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push Ups -5-4-3-2-1 Reps
- Banded Hamstring Stretch – 1 Minute per side
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Pre-Game: 3 Rounds
- 1 Minute Row/Bike/Runner/Ski
- 5 Deadlifts (ascending weights)
- :15s Handstand Hold OR Plank on hands
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Workout: 2 Intervals
AMRAP x 2 Minutes
- Max Calorie Row/Bike/Runner/Ski
-Rest :30s-
AMRAP x 6 Minutes
- 24 Double Unders
- 4 Strict Handstand Push Ups
- 6 Deadlifts (205/135)
-Rest 2 Minutes and repeat-
*4 Scores:
- One for each set of max cals
- Rounds + Reps for each 6 Min AMRAP
*Handstand Push Up Scaling Options
- Scale Reps or Distance with ab-mats
- Plyo Box HSPU (4 Reps)
- Hand Release Push Ups (8 Reps)
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Cardio Option: 2 Intervals
AMRAP x 2 Minutes
- Max Calorie Row/Bike/Runner/Ski
-Rets :30s-
AMRAP x 6 Minutes
- 24 Double Unders
- 4 Strict Handstand Push Ups
- 6 Russian KB Swings (24K/16K)
-Rest 2 Minutes and repeat-
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Core: 4 Rounds
- 30 Bicycle Crunches
- :30s Hollow Hold
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