WOD: Sunday, September 4th, 2022
Warm-up: Group Dynamic
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- Bird Dogs w/ :03s Pause – 10 SLOW Reps (5 per side)
- Banded Hamstring Stretch – 1 Minute per side
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Pre-Game: 4 Rounds w/ Partner
- Run to the end of the driveway
- 5 Deadlifts (ascending weights)
- :15s Hollow Hold
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Workout: Partner AMRAP x 21 Minutes
Partner A
- 200 Meter Run
- 8 Deadlifts (205/135)
- 8 Weighted Ab-Mat Sit Ups (20/14)
Partner B
- Max Calorie Row OR Bike
*Once Partner A completes a FULL round partners will then switch
*ONE machine but can have two barbells/ab-mats
*Two Scores:
- Total Calories completed amongst both partners
- Total Rounds + Reps completed amongst both partners
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Cardio Option: Partner AMRAP x 21 Minutes
Partner A
- 200 Meter Run
- 12 Russian KB Swings (24K/16K)
- 8 Weighted Ab-Mat Sit Ups (20/14)
Partner B
- Max Calorie Row OR Bike
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Solo Option: For Time
5 Rounds
- 200 Meter Run
- 8 Deadlifts (205/135)
- 8 Weighted Ab-Mat Sit Ups
-Then-
- (60/45) Calorie Row OR (50/35) Calorie Bike
*If choosing to do the cardio version then 12 Russian KB Swings (24K/16K)
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Core: 4 Rounds
- 30 CrossBody Mountain Climbers
- :30s Side Plank (per side)
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