WOD: Saturday, August 7th, 2021

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Warm-up: Group Dynamic 

  • Jump Squat tabata – 2 Minutes 
  • :20s Bottom of squat Hold – :10s of Jump Squats 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 3 Power Cleans (ascending weights)
  • :20s Wall Sit 

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Workout: 5 Rounds 

  • 400 Meter Run 
  • 10 Alternating DB Box Step Ups (50/35)
  • Power Cleans (ascending weights/descending reps)

*Rd1: 10 Reps @ (95/65) – Rd2: 8 Reps @ (115/85)

*Rd3: 6 Reps @ (135/95) – Rd4: 4 Reps @ (155/105)

*Rd5: 2 Reps @ (185/115) 

*All Step Ups done to a 20” box 

*CRX: 10 Alternating Pistol Squats 

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Cardio Option: 5 Rounds 

  • 400 Meter Run 
  • 10 Alternating DB Box Step Ups (50/35)
  • Russian KB Swings (24K/16K)(descending reps)

*Rd1: 20 Reps – Rd2: 16 Reps – Rd3: 12 Reps – Rd4: 8 Reps ——————————————————————————————————–

Accessory: Bench Press + Dips

5 Sets 

  • 5 Moderate Bench Press 
  • 10 Matador/Ring Dips 

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Core: 4 Rounds 

  • 10 Turkish Sit Ups (15/10)
  • 20 Kick the ceilings 

*Turkish Sit Ups are 10 reps per side