WOD: Wednesday, September 1st, 2021

Warm-up: Group Dynamic

  • 2 Minutes of Movement 
  • :20s of High Knees, Butt Kicks, Lateral Hops 
  • Pigeon Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Power Cleans (15 – 17 Minutes) 

  • 3 Sets x 3 Reps @65% of 1 Rep Max 
  • 2 Sets x 3 Reps @75% of 1 Rep Max 

*First 3 Sets are to be done as touch n’ go

*Last 2 Sets are to be done as drop singles 

——————————————————————————————————–

Workout: 3 Intervals (6 Min ON / :90s OFF)

  • Buy In: (18/15) Calorie Row/Bike/Runner 

-Then in remaining time AMRAP of: 

  • 4 Burpee Box Jumps (24”/20”)
  • 8 Back Squats (95/65) 

*3 Total Scores – One for each interval

——————————————————————————————————–

Cardio Option: 3 Intervals (6 Min ON / :90s OFF)

  • Buy In: (18/15) Calorie Row/Bike/Runner 

-Then in remaining time AMRAP of: 

  • 4 Burpee Box Jumps (24”/20”)
  • 12 DB/KB Goblet Squats (50/35)(24K/16K)

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations