WOD: Thursday, September 16th, 2021

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Hip Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 1 Minute Row/Bike/Runner 
  • 5 Power Snatches (ascending weights)
  • :15s Hollow Hold 

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Workout: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station 1: Max Box Jumps (24”/20”)
  • Station 2: Max Power Snatches (95/65)
  • Station 3: Max Weighted Ab-Mat Sit Ups (20/14)
  • Station 4: Max Calorie Row/Bike/Runner
  • Station 5: Rest 

*CRX: Box Jumps (30”/24”) / Power Snatches (115/85)

*3 Seperate scores – accumulated total through each interval

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Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station 1: Max Box Jumps (24”/20”)
  • Station 2: Max Alt DB Power Snatches (50/35)
  • Station 3: Max Weighted Ab-Mat Sit Ups (20/14)
  • Station 4: Max Calorie Row/Bike/Runner
  • Station 5: Rest 

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Skill Work: Handstand Accessory Work

  • Beginner: Work on kicking upside down and holding the handstand position
  • Intermediate: 4 Sets – :30s HS Hold + 3-5 HSPU
  • Advanced: 4 Sets – :30s HS Hold + 5 HSPU + :30s HS Hold 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations