WOD: Saturday, September 18th, 2021

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of air squats 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

  • Run to the end of the driveway 
  • 5 Front Squats (ascending weights)
  • 3 Strict Pull Ups 

*If you are rope climbing throw some in during the pre-game

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Workout: For Time 

  • Buy In: 800 Meter Run 

-Then-

16 – 12 – 8 – 4 

  • Front Squats (135/95) 

4 – 3 – 2 – 1 

  • Rope Climbs 

-Then-

  • Buy Out: 800 Meter Run 

*RX+: 13 Foot Rope 

*CRX: Legless Rope Climbs 

Rope Climb Modifications:

  • A- Rope Ascents 2:1 (8-6-4-2)
  • B- Strict Pull Ups 3:1 (12-9-6-3)

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Cardio Option: For Time 

  • Buy In: 800 Meter Run 

-Then-

32 – 24 – 16 – 8 

  • DB/KB Goblet Squats (50/35)(24K/16K)

4 – 3 – 2 – 1 

  • Rope Climbs 

-Then-

  • Buy Out: 800 Meter Run 

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Strength Work: Bench Press + Curls 

5 Sets 

  • 10 Close Grip Bench Presses (Light/Mod Load)
  • 20 DB Bicep Curls (10 Per side) 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Bicycle Crunches