WED 10/1/25 WOD

Warm Up - :20 alternating Spiderman twists - :20 unweighted good mornings - :20 banded pull-aparts - 20 jumping jacks - 10 push-ups from the knees (scale up to the toes as desired) - 20 alternating plank shoulder taps - 10 ring rows - 10 scap pull-ups – Handstand pushups:  5 pike pushups (feet on floor) – 10 sec handstand hold – 2 handstand pushup negatives – 3 handstand pushups (use scaled versions) – Hang power cleans:  3 clean deadlifts – 3 hang muscle cleans – 3 ¼ front squats – 3 hang power cleans - 3 sets:  5 hang power cleans (unbroken sets) - 3 handstand push-ups – Build in load (6 min)

WOD

10-9-8-7-6-5-4-3-2-1
Hang power cleans L3-115/75# L2-75/55# L1-45/35#
Handstand push-ups L2-Negatives L1-Wall step ups

For time (12 min cap)

Strength – Push Jerk – 3-3-3-3-3-3 (3 Min per set)

Post WOD – 2 sets:  :30 standing hamstring stretch/leg - 5 down dog to up dogs