WOD: Sunday, September 15th, 2019

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Warm-up: Group Dynamic

  • Banded Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Pigeon Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Minute Cap)

  • Run the stairs
  • 3 Overhead Squats (ascending weights)
  • 20 Switches

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Workout: For Time

7 – 9 – 11 – 13 – 15

  • Overhead Squats (95/65)

14 – 18 – 22 – 26 – 30

  • DB/KB Alternating Box Step Ups (50/35)(24k/16k)

B/W Rounds: 200 Meter Run

*ONE DB/KB and all step ups done to a 20” box

*Alternating reps on step ups (1:1)

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Cardio Option: For Time

21 – 27 – 33 – 39 – 45

  • Med-Ball Jump Squats (20/14)

14 – 18 – 22 – 26 – 30

  • DB/KB Alternating Box Step Ups (50/35)(24k/16k)

B/W Rounds: 200 Meter Run

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Skill: Kipping Work

  • Beginner: 5 Sets of 10 Kip Swings
  • Intermediate: 5 sets of 5 Kip Swings + 1 Pull up OR toes 2 bar
  • Advanced: 5 sets x 8-10 Kipping pull ups OR toes 2 bar

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Core: 5 Rounds

  • 30 Bicycle Crunches
  • 30 Muffin Toppers (35/25)