WOD: Tuesday, July 27th, 2021

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Warm-up: Group Dynamic 

  • Plank Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of SLOW Push Ups 
  • Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

  • 100 Meter Run 
  • 3 Squat Snatches (ascending weights) 
  • 3 Strict Toes 2 Bar OR 3 Strict Hanging Knee Raises
  • :10s Hanging Knee Raise Hold 

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Workout: 3 Rounds 

  • 500 Meter Run 

-Then-

9 – 7 – 5 

  • Toes 2 Bar 
  • Squat Snatch (ascending weights) 

*RX- RD1: (95/65), RD2: (105/75), RD3: (115/85) 

*CRX- (105/75), (115/85), (135/95)

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Cardio Option: 3 Rounds 

  • 500 Meter Run 

-Then-

9 – 7 – 5 

  • Toes 2 Bar 
  • Rage Balls (20/15) x 2

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Accessory: Power Output Work 

Assault Bike Tabata 

  • 8 Sets – :20s ON / :10s OFF for max calories 

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Core: 5 Rounds 

  • 20 Alt Single Leg V-Ups 
  • 20 Russian Twists (25/15)