WOD: Sunday, August 1st, 2021

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Warm-up: Group Dynamic 

  • Plank – Shoulder Tap Tabata – 2 Minute
  • :20s Plank on Hands – :10s of shoulder Taps
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: EMOM x 9 Minutes 

  • Minute 1: :45s Row/Bike/Runner
  • Minute 2: 3 Hang Power Snatches (ascending weights)
  • Minute 3: 3 SLOW Knee Raises + :15s Hanging Knee Raise Hold 

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Workout: AMRAP x 21 Minutes 

  • 28 Double Unders 
  • 7 Toes 2 Bar 
  • 7 Hang Power Snatches (105/75) 

*Every 3 Minutes (not including 0:00) complete: 

  • (9/7) Calorie Row/Bike/Runner 

*Score is total rounds completed in 21 minutes

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Cardio Option: AMRAP x 21 Minutes 

  • 28 Double Unders 
  • 7 Toes 2 Bar 
  • 7 American KB Swings (24K/16K)

*Every 3 Minutes (not including 0:00) complete: 

  • (9/7) Calorie Row/Bike/Runner 

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Accessory: Handstand Work 

  • Beginner: Work on kick upside down against a wall or 

into a tripod position

  • Intermediate: 5 Sets x :30s HS Hold + :05s Negative (Work on controlling the lower and staying tight in your HS position)
  • Advanced: 4 Sets x :30s HS Hold + 5 HSPU + :30s HS Hold 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations