WOD: Tuesday, August 23rd, 2022

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run 
  • 5 Deadlifts (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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

  • Buy In: 200 Meter Run 

-Then in remaining time AMRAP of: 

  • 5 Burpees
  • 5 Deadlifts (225/155) 
  • (Ab-Mat Sit Ups/ Weighted ABMSU/ Toes to Bar) 

Intv1: 15 Ab-Mat Sit Ups

Intv2: 10 Weighted Ab-Mat Sit Ups (20/14) 

Intv3: 5 Toes to Bar 

*3 Separate scores – Rounds + Reps for each interval 

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

  • Buy In: 200 Meter Run 

-Then in remaining time AMRAP of: 

  • 5 Burpees
  • Russian KB Swings (24K/16K) 
  • (Ab-Mat Sit Ups/ Weighted ABMSU/ Toes to Bar) 

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Core: 4 Rounds 

  • 20 KB Pull Throughs (16K/12K) 
  • 1 Minute Elbow Plank