WOD: Wednesday, August 11th, 2021

Posted by & filed under .

Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • PVC Lat/Shoulder Stretch – :30s per side x 3 

——————————————————————————————————–

Pre-Game: 3 Rounds (12 Min Cap)

  • 100 Meter Run 
  • 3 Squat Cleans (ascending weights)
  • 3 Strict Pull Ups 

*If you are rope climbing then practice during pre-game

——————————————————————————————————–

Workout: For Time 

3 Rounds 

  • 36 Double Unders
  • 6 Squat Cleans (115/85) 
  • 2 Rope Climbs 

-then-

  • 800 Meter Run

-then-

3 Rounds 

  • 36 Double Unders
  • 6 Squat Cleans (115/85) 
  • 2 Rope Climbs 

RX+: 6 Squat Cleans (135/95) / 13ft Rope 

CRX: 6 Squat Cleans (135/95) / Legless Rope Climbs 

*Rope Climb Modification

  • 2:1 Rope Ascents (4 Reps)
  • 3:1 Strict Pull Ups (6 Reps)

——————————————————————————————————–

Cardio Option: For Time 

3 Rounds 

  • 36 Double Unders
  • 12 Med-Ball Squat Cleans (20/14)
  • 2 Rope Climbs 

-then-

  • 800 Meter Run

-then-

3 Rounds 

  • 36 Double Unders
  • 12 Med-Ball Squat Cleans (20/14)
  • 2 Rope Climbs 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Long Sit Ups 
  • 30 Russian Twists (25/15)