WOD: Friday, October 3rd, 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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Strength: Strict Press (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each at 60% of 1RM 
  • Sets 3 and 4: 5 Reps each at 70% of 1RM 

*Light percentages so focus on form! 

*Keep your core braced, no arching

*If you missed week 1, use today as a makeup day

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Workout: For Time 

  • 800 Meter Run 

-then- 

  • 15 Strict Handstand Push Ups 
  • 500 Meter Row/Ski OR 1200 M Bike (arms only)

-into-

  • 12 Strict Handstand Push Ups 
  • 500 Meter Row/Ski OR 1200 M Bike (arms only)

-into-

  • 9 Strict Handstand Push Ups 
  • 500 Meter Row/Ski OR 1200 M Bike (arms only)

*Row/Ski must be done on Damper 10 

*Assault/Echo Bike is Arms ONLY! 

*Handstand Push Up Scaling Options: 

  • Scale Reps OR Distance with ab-mats 
  • Plyo Box HSPU (same reps) 
  • High Plank Step Ups (30-24-18 to a 45 lb plate) 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions