WOD: Friday, September 3rd, 2021

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Warm-up: Group Dynamic

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

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Strength: Upper Body Endurance EMOM

EMOM x 8 Minutes

  • Min 1: 5 Strict Press (105/75) 
  • Min 2: :30s Plank on Hands 

*Can add weight to the plank for an added challenge

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Workout: AMRAP x 18 Minutes 

  • Buy In: 1K Row/ 2,400 M. Bike/ 800 M. Runner

-Then in remaining time AMRAP of:

  • 36 Double Unders 
  • 9 Power Snatches (75/55)
  • 6 Overhead Squats (75/55) 

*Score is total rounds + reps completed in 21 min

*If you struggle with running then scale buy in to 800 meters

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Cardio Option: AMRAP 18 Minutes 

  • Buy In: 1K Row/ 2,400 M Bike/ 800 M Runner

-Then in remaining time AMRAP of:

  • 36 Double Unders 
  • 12 Alt DB Power Snatches (50/35)
  • 12 Med-Ball Jump Squats (20/14)

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions