WOD: Tuesday, November 5th, 2024

Warm-up: Group Dynamic

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Shoulder Taps 
• PVC Lat-Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Power Snatches (ascending weights) 
• :15s Handstand Hold or Plank on hands 

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Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

• End of the driveway (150 Air Runner) 
• 5 Handstand Push Ups (Kipping allowed) 
• 7 Power Snatches (105/75) 

-Rest :90s- 

AMRAP x 7 Minutes 

• End of the driveway (150 Air Runner) 
• 3 Strict Handstand Push Ups 
• 5 Power Snatches (115/85) 

-Rest :90s- 

AMRAP x 5 Minutes

• End of the driveway (150 Air Runner) 
• 1 Wall Walk
• 3 Power Snatches (135/95)

*3 Total scores:

• Rounds + Reps for each AMRAP 

*Handstand Push Up Scaling Options:

• Scale Reps or distance with ab-mats 
• Plyo Box HSPU (same reps) 
• DB Press (5 Push Press per side/3 Strict Press per side) 
• Scale wall walk distance 

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Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

• End of the driveway (150 Air Runner) 
• 5 Handstand Push Ups (Kipping allowed) 
• 10 Alt DB Snatches (50/35) 

-Rest :90s- 

AMRAP x 7 Minutes 

• End of the driveway (150 Air Runner) 
• 3 Strict Handstand Push Ups 
• 6 Alt DB Snatches (50/35) 

-Rest :90s- 

AMRAP x 5 Minutes

• End of the driveway (150 Air Runner) 
• 1 Wall Walk
• 4 Alt DB Snatches (50/35) 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (25/15) 
• 30 DB Side Bends (50/35)