WOD: Thursday, September 19th, 2019

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Pass Throughs – 15 Reps
  • PVC Lat Stretch – :30s per side x 3 sides

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Pre-Game: 9 Minute EMOM

  • Min 1: 150 Meter Row OR 100 Meter Runner
  • Min 2: 5 power Snatches (ascending weights)
  • Min 3: :20s Handstand Hold OR Plank + a :03s Negative

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Workout: 6 Rounds

  • (13/11) Calorie Row/Bike/Runner
  • 11 Power Snatches (105/75)
  • 9 Handstand Push Ups

*Every 2 Rounds complete a 400 Meter Run

*HSPU Scale/Modification: 2:1 Hand Release Push ups (18 Reps)

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Cardio Option: 6 Rounds

  • (13/11) Calorie Row/Bike/Runner
  • 22 AB-Mat Sit Ups
  • 9 Handstand Push Ups

*Every 2 Rounds complete a 400 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: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations