WOD: Wednesday, January 22nd, 2025

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of 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) 

  • (9/7) Calorie Row/Ski/Bike 
  • 3 Shoulder to Overhead (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: 2 Intervals (8 MIN ON / 2 Min OFF) 

Intv 1: 

Buy in: (50/35) Cal Row/Ski OR (40/25) Cal Bike 

-in remaining time AMRAP of: 

  • 35 Double Unders 
  • 5 Shoulder to Overhead (135/95) 

Intv 2: 

Buy in: (50/35) Cal Row/Ski OR (40/25) Cal Bike 

-in remaining time AMRAP of: 

  • 35 Double Unders 
  • 5 Handstand Push Ups 

*Two Scores:

  • Rounds + Reps for each interval 

*Handstand Scaling Options:

  • Scale Reps or Distance with ab-mats
  • Plyo Box HSPU (5 Reps)
  • Med-Ball Push Press (10 Reps) 
  • DB Shoulder to Overhead (5 reps PER SIDE) 

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Cardio Option: 2 Intervals (8 MIN ON / 2 Min OFF) 

Intv 1: 

Buy in: (50/35) Cal Row/Ski OR (40/25) Cal Bike 

-in remaining time AMRAP of: 

  • 35 Double Unders 
  • 10 DB Shoulder to Overhead (50/35) *5 PER SIDE

Intv 2: 

Buy in: (50/35) Cal Row/Ski OR (40/25) Cal Bike 

-in remaining time AMRAP of: 

  • 35 Double Unders 
  • 5 Handstand Push Ups 

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Core: 4 Rounds 

  • 15 V-Ups
  • 30 Bicycle Crunches