WOD 08042025

A. (For warm up)

1:00 each:

• downward dog

• Push ups to ab mat

• Calf raise off 45lb bumper

• Pike push ups

• Line hop overs

• Handstand hold

B. (For strength/ Technique)

Shoulder press

5-5-3-3-1-1

(Build by feel; pick load for strength)

C. (15:00 clock)

0:00-3:00:

21 handstand push ups

60 double unders

3:00-6:00:

18 deficit handstand push ups 3.5/2.75”

60 double unders

6:00-9:00:

15 deficit handstand push ups 5.5/3.5”

60 double unders

9:00-12:00:

12 deficit handstand push ups 7.5/5.5”

60 double unders

12:00-15:00:

9 deficit handstand push ups 9.5/7.5”

60 double unders

D. (For hypertrophy/ strength)

Back rack calf raise

16-14-12-10-8

(Pick load for strength)

E. Static stretches