WOD: Tuesday, September 28th, 2021

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Warm-up: Group Dynamic 

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of SLOW Push ups 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Shoulder to overhead (ascending weights)
  • 3 Strict Toes 2 Bar OR 5 Hanging Knee Raises  

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Workout: 3 Intervals (7 Minutes ON / :90s OFF) 

  • Buy In: 30 Med-Ball Push Press (20/14) 

-Then in remaining time AMRAP of: 

  • Run to the end of the driveway 
  • 8 Toes 2 Bar 
  • 4 Shoulder To Overhead (115/85) 

*CRX: 4 Shoulder To Overhead (155/105) 

*3 Total scores – Rounds + Reps completed for each interval

*Raining sub= 200 Meter Row OR 600 Meter Bike 

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Cardio Option: 3 Intervals (7 Minutes ON / :90s OFF) 

  • Buy In: 30 Med-Ball Push Press (20/14) 

-Then in remaining time AMRAP of: 

  • Run to the end of the driveway 
  • 8 Toes 2 Bar 
  • 8 American KB Swings (24K/16K)

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Skill Work: Double Unders 

  • Beginner: Work on linking double unders together
  • Intermediate: 4 Sets – EMOM x 5-8 Minutes of 20-30 Unbroken DU 
  • Advanced: 4 Sets – :30s Dead Hang from pull up bar + 50 Double Unders 

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Core: 4 Rounds 

  • 20 Turkish Sit Ups (20/15) 
  • 20 Kick the ceilings