WOD: Friday, August 27th, 2021
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
——————————————————————————————————–
Strength: Upper Body Endurance EMOM
EMOM x 10 Minutes
- Min 1: 7 Push Presses (115/85)
- Min 2: :30s of Max Burpees
*Push Presses come from the floor
——————————————————————————————————–
Workout: Every 3 Minutes x 5 Rounds
- 21 Med-Ball Push Press (20/14)
- 15 Sumo Deadlift High Pulls (75/55)
-In remaining time complete:
- Max Calorie Row/Bike/Runner
*CRX: 12 Handstand Push Ups (Sub for Med-Ball)
*Score is total # of calories completed across all 5 rounds
——————————————————————————————————–
Cardio Option: Every 3 Minutes x 5 Rounds
- 21 Med-Ball Push Press (20/14)
- 18 KB Sumo Deadlift High Pulls (24K/16K)
-In remaining time complete:
- Max Calorie Row/Bike/Runner
——————————————————————————————————–
Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
There are currently no active social stickers.