WOD: Thursday, January 22nd, 2026

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Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds 

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

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Workout: AMRAP x 20 Minutes 

  • 20 Double Unders 
  • Hang Power Snatches (Barbell/DB) 
  • 5 Handstand Push Ups 

*Every 4 Minutes (NOT including 0:00) complete:

  • 250 Meter Row/Ski OR 600 M Bike 

Weights / Reps: 

  • 5 Hang Power Snatches (105/75) 
  • 10 Alt DB Hang Snatches (50/35) 

*Odd rounds will be completed with the barbell

*Even rounds will be completed with DB 

*Handstand Push Up Scaling Options: 

  • Scale reps or distance with ab-mats 
  • Hand Release Push Ups (10 Reps per round) 
  • Med-Ball Push Press (10 Reps per round) 

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Cardio Option: AMRAP x 20 Minutes 

  • 20 Double Unders 
  • Rage Balls / DB Hang Snatches
  • 5 Handstand Push Ups 

*Every 4 Minutes (NOT including 0:00) complete:

  • 250 Meter Row/Ski OR 600 M Bike 

Weights / Reps: 

  • 10 Rage Balls (20/15) 
  • 10 Alt DB Hang Snatches (50/35) 

*Odd rounds will be completed with the rage balls

*Even rounds will be completed with DB 

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)