WOD: Sunday, October 19th, 2025

Group Dynamic Warmup:

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Seated Hamstring Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds 

• 1 Minute Row/Bike/Runner/Ski 
• 5 Deadlifts (ascending weights) 
• :15s Handstand Hold OR Plank on hands 

——————————————————————————————————–

Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

• 4 Strict Handstand Push Ups 
• 6 Deadlifts (205/135) 
• 8 Alternating Box Step Ups (24”/20”)(bodyweight) 

-Rest 2 Minutes and Repeat- 

*Four Scores Total:

• Calories completed for each interval 
• Rounds + Reps completed for each interval 

*Strict Handstand Push Up Scaling Options: 

• Scale Reps or Distance with ab-mats (NO KIPPING) 
• Plyo Box HSPU (4 Reps) 
• Hand Release Push Ups (8 reps) 

——————————————————————————————————–

Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

• 4 Strict Handstand Push Ups 
• 8 Rage Balls (20/15) 
• 8 Alternating Box Step Ups (24”/20”)(bodyweight) 

-Rest 2 Minutes and Repeat- 

——————————————————————————————————–

Core: 4 Rounds 

• 10 Turkish Sit Ups (20/15) 
• 10 KB Pull Throughs (16K/12K)