WOD: Tuesday, January 14th, 2025

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 250 Meter Row/Ski / 200 M Run / 600 M Bike 
  • 3 Hang Power Snatches (ascending weights) 
  • :15s Handstand hold OR Plank on hands 

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Workout: For Time 

10 – 8 – 6 – 4 – 2 

  • Alt DB Overhead Lunges (50/35) *half per side
  • Handstand Push Ups 

5 – 4 – 3 – 2 – 1

  • Hang Power Snatches (115/85) 

-Then-

  • 1000 M Row/Ski / 800 M Run / 2400 Meter Bike 

-Then-

2 – 4 – 6 – 8 – 10 

  • Alt DB Overhead Lunges (50/35) *half per side
  • Handstand Push Ups 

1 – 2 – 3 – 4 – 5

  • Hang Power Snatches (115/85) 

*Handstand push up scaling options: 

  • Scale reps or distance with ab-mats 
  • Plyo Box HSPU (same reps) 
  • Hand Release push ups (20 – 16 – 12 – 8 – 4) 
  • Med-Ball Push Press (20 – 16 – 12 – 8 – 4) 

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Cardio Option: For Time 

10 – 8 – 6 – 4 – 2 

  • Alt DB Overhead Lunges (50/35) *half per side
  • Handstand Push Ups 
  • DB Hang Power Snatches (50/35) *half per side

-Then-

  • 1000 M Row/Ski / 800 M Run / 2400 Meter Bike 

-Then-

2 – 4 – 6 – 8 – 10 

  • Alt DB Overhead Lunges (50/35) *half per side
  • Handstand Push Ups 
  • DB Hang Power Snatches (50/35) *half per side

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)