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