WOD: Sunday, September 5th, 2021

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups -5-4-3-2-1 Reps
• PVC Pass Through – 10 SLOW Reps 
• PVC Lat/Shoulder Stretch – :30s per side x3

——————————————————————————————————–

Pre-Game: 3 Rounds W/ Partner 

• 200 Meter Run 
• 5 Shoulder to Overhead (ascending weights)
• :15s Hollow Hold 

——————————————————————————————————–

Workout: Partner Intervals 

Every 3 Minutes x 8 Rounds (4 Rounds each)

Partner A

• 100 Meter Run 
• 15 Weighted Ab-Mat Sit Ups (20/14)
• 5 Shoulder to Overhead (115/85)

-In remaining time max reps of:

• Lateral Pogo Burpees 

Partner B

• Max Calorie Row OR Bike

*Alternate rounds with your partner 

*While Partner A works on the AMRAP, Partner B will be going for max cals

*Partners will switch each interval 

*Two Scores – Accumulated Pogo Burpees across all 8 rounds + Total Cals completed

——————————————————————————————————–

Cardio Option: Partner Intervals 

Every 3 Minutes x 8 Rounds (4 Rounds each)

Partner A

• 100 Meter Run 
• 15 Weighted Ab-Mat Sit Ups (20/14)
• 10 DB Shoulder to Overhead (50/35)

-In remaining time max reps of:

• Lateral Pogo Burpees 

Partner B

• Max Calorie Row OR Bike

*Alternate rounds with your partner 

*While Partner A works on the AMRAP, Partner B will be going for max cals

*Partners will switch each interval 

*Two Scores – Accumulated Pogo Burpees across all 8 rounds + Total Cals completed

——————————————————————————————————–

Solo Option: Every 3 Minutes x 8 Rounds 

ODD Rounds 

• 100 Meter Run 
• 15 Weighted Ab-Mat Sit Ups (20/14)
• 5 Shoulder to Overhead (115/85)

-In remaining time max reps of:

• Lateral Pogo Burpees 

EVEN Rounds 

• Max Calorie Row OR Bike

*Two scores – Max accumulated POGO Burpees and max cals 

——————————————————————————————————–

Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (15/10)
• 30 DB Side Bends (50/35)