WOD: Monday, September 2nd, 2019 (7:30,8:30,9:30 ONLY!)

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Warm-up: Group Dynamic                      

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, lateral hops
  • PVC Pass Throughs – 15 Reps

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Pre Game: 4 Rounds (w/ partner)

  • Run the stairs
  • 5 Power Snatches (ascending weights)
  • 5 Plyo Push Ups

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Workout: 10 Rounds (5 each w/ partner)

“You go, I go”

  • 200 Meter Run
  • 10 Burpees Over the Bar
  • 5 Power Snatches (105/75)

*While partner A works on 1 round, Partner B will be working on Max Calorie Bike or Row

**Partners switch once one partner completes a full round

***Score is max calories once the 10 Rounds are completed

****IF SOLO: 5 Rounds (Run-BOB-PS) INTO 7 Min Max calorie Bike/Row

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Cardio Option: 10 Rounds (5 each w/ partner)

“You go, I go”

  • 200 Meter Run
  • 10 Burpees
  • 10 American KB Swings (24k/16k)

*While partner A works on 1 round, Partner B will be working on Max Calorie Bike or Row

**Partners switch once one partner completes a full round

***Score is max calories once the 10 Rounds are completed

****IF SOLO: 5 Rounds (Run-Burp-KBS) INTO 7 Min Max calorie Bike/Row

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Skill: Handstand Work

  • Beginner: Accumulate 3 Minutes in a handstand hold
  • Intermediate: 5 sets x 5 Reps of Strict HSPU
  • Advanced: 4 Sets x 25 ft HS Walk

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Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations