WOD: Tuesday, July 1st, 2025

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Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

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

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Workout: For Time 

  • 500 Meter Run 

-into-

2 – 4 – 6 – 8 – 10 

  • Handstand Push Ups 
  • Power Cleans (115/85) 

-Then-

  • 500 Meter Run 

-into-

10 – 8 – 6 – 4 – 2 

  • Power Cleans (115/85) 
  • Handstand Push Ups 

*RX+: Barbell Weight (135/95) 

*CRX: Barbell Weight (155/105) / Strict Handstand Push Ups

*Handstand Push Up Scaling Options: 

  • Scale Reps OR Distance with ab-mats 
  • Plyo Box HSPU (same reps) 
  • Hand Release Push Ups (Reps x2) 
  • DB Strict Press (same reps but per side) 

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Cardio Option: For Time 

  • 500 Meter Run 

-into-

2 – 4 – 6 – 8 – 10 

  • Handstand Push Ups 

4 – 8 – 12 – 16 – 20 

  • Rage Balls (20/15) 

-Then-

  • 500 Meter Run 

-into-

20 – 16 – 12 – 8 – 4 

  • Rage Balls (20/15) 

10 – 8 – 6 – 4 – 2 

  • Handstand Push Ups 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s 6-inch hold