WOD: Sunday, September 20th, 2020
Warm-up: Group Dynamic
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- PVC Pass Through – 15 SLOW Reps
- Childs Pose – 1:30 HOLD
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Pre-Game: 3 Rounds
- 25 Double Unders
- 3 Shoulder to Overhead (ascending weights)
- :15s Hollow Hold
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Workout: AMRAP x 22 Minutes
2 Rounds
- 300 Meter Run
- 20 Ab-Mat Sit Ups
- 10 Shoulder to Overhead (105/75)
-into-
2 Rounds
- 300 Meter Run
- 20 Ab-Mat Sit Ups
- 10 Single Arm DB/KB Devils Press (50/35)(24k/16k)
*If you finish the 4th round you start back with another 2 rounds of Run – Sit ups – S2OH
*Score is total rounds plus partial reps
300 meters = 3 Reps (1 rep per 100 m)
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Cardio Option: AMRAP x 22 Minutes
2 Rounds
- 300 Meter Run
- 20 Ab-Mat Sit Ups
- 10 Hand Release Push Ups
-into-
2 Rounds
- 300 Meter Run
- 20 Ab-Mat Sit Ups
- 10 Burpee Rage Balls (20/15)
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Core: 5 Rounds
- 20 Reach the ceilings
- 20 Kick the ceilings
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