WOD: Sunday, August 1st, 2021
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
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