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