WOD: Saturday, October 5th, 2024

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Power Cleans (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: For Time 

  • Buy in: 800 Meter Run 

-Then-

5 Rounds 

  • 6 Strict Handstand Push Ups 
  • 6 Power Cleans (135/95) 
  • 36 Double Unders 

-Then-

  • Buy out: 800 Meter Run 

*RX+: 6 Power Cleans (155/105) 

*CRX: 4 Wall Facing HSPU / 4 PC (185/115) 

Wall Facing HSPU must start from a wall walk

*HSPU Scaling Options: 

  • Scale Reps OR Distance with ab-mats 
  • Hand Release Push Ups (12 Reps per round) 
  • DB Strict Press (6 reps per side) 

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Cardio Option: For Time 

  • Buy in: 800 Meter Run 

-Then-

5 Rounds 

  • 6 Strict Handstand Push Ups 
  • 12 Russian KB Swings (24K/16K) 
  • 36 Double Unders 

-Then-

  • Buy out: 800 Meter Run 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings