WOD: Tuesday, September 4th, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Pigeon Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • 30 Double Unders
  • 5 Power Cleans (ascending weights)
  • 5 Broad Jumps

 

Workout: AMRAP Repeats x 3

7 Min AMRAP

  • 200 Meter Run
  • 12 Power Cleans (95/65)
  • 12 Box Jumps (24″/20″)

2 Min Rest

7 Min AMRAP

  • 200 Meter Run
  • 9 Power Cleans (115/80)
  • 9 Box Jump Overs (24″/20″)

2 Min Rest

7 Min AMRAP

  • 200 Meter Run
  • 6 Power Cleans (135/95)
  • 6 Burpee Box Jumps (24″/20″)

 

Skill: Handstands

  • Work on Handstand holds, push ups, scaling options, walks, etc.

 

Core: 5 Rounds

  • 10 Knee Raises
  • :20s Hanging Knee Raise Hold