WOD: Monday, September 15th, 2025

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Group Dynamic Warmup:

  • Glute Bridge Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge – :10s of Hip Thrusts 
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength-Endurance: EMOM x 10 Minutes 

  • ODD Min: (12/9) Cal Row/Ski OR (9/7) Cal Bike/Runner
  • Even Min: 5 Touch N’ Go Deadlifts 

*RX (205/135) / RX+ (225/155) / CRX (255/175) 

*50s Cap on calories 

*Reps should be done as TNG for all 5 rounds 

*If prescribed weights are too heavy scale back 

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Workout: 6 Rounds For Time 

ODD Rounds (1, 3, 5) 

  • 32 Double Unders 
  • 8 DB Devils Press (50/35) *4 per side 
  • 200 Meter Run 

EVEN Rounds (2, 4, 6) 

  • 32 Double Unders 
  • 8 Handstand Push Ups 
  • 200 Meter Run 

*CRX: 8 Deficit HSPU (3”/ 2”) 

*Handstand Push Ups can be strict or kipping

*Handstand Push Up Scaling Options 

  • Scale Reps or Distance with ab-mats 
  • Plyo Box HSPU (8 Reps) 
  • High Plank Step Ups (16 Reps to a 45 lb plate) 

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Core: 4 Rounds 

  • 15 AB-Wheels 
  • 30 Plate Twists (25/15)