WOD: Sunday, September 28th, 2025

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Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • Banded Shoulder Stretch – 1 Min per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 200 Meter Run 
  • 5 Push Presses (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: AMRAP x 20 Minutes 

Complete 2 Rounds of: 

  • 200 Meter Run 
  • 11 Box Jump Overs (24”/20”) 
  • 7 Push Presses (115/85) 

-Then-

Complete 2 Rounds of: 

  • 250 Meter Row/Ski OR 600 Meter Bike
  • 11 Box Jump Overs (24”/20”) 
  • 7 Handstand Push Ups 

*Once you complete 4 rounds you start back from the top

*HSPU can be strict or kipping 

*One score: total # of rounds + reps completed in 20 minutes 

*Handstand Push Up Scaling Options:

  • Scale reps or distance with ab-mats 
  • Hand Release push ups (14 Reps) 
  • High Plank Step Ups (14 Reps to a 45 lb plate) 

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Cardio Option: AMRAP x 20 Minutes 

Complete 2 Rounds of: 

  • 200 Meter Run 
  • 11 Box Jump Overs (24”/20”) 
  • 7 DB Push Presses (50/35) *7 PER SIDE

-Then-

Complete 2 Rounds of: 

  • 250 Meter Row/Ski OR 600 Meter Bike
  • 11 Box Jump Overs (24”/20”) 
  • 7 Handstand Push Ups 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15)
  • 30 DB Side Bends (50/35)