WOD: Tuesday, September 27th, 2022

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: 3 Rounds 

• 200 Meter Run 
• 5 Shoulder to overhead (ascending weights) 
• :15s Hollow Hold 

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Workout: For Time 

• 500 Meter Run 

-Into-

30 – 20 – 10 

• Ab-Mat Sit Ups 

15 – 10 – 5 

• Shoulder To Overhead (115/85) 

-Then-

• 500 Meter Run 

-Into-

3 Rounds 

• 20 Ab-Mat Sit Ups 
• 10 Shoulder To Overhead (115/85) 

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Cardio Option: For Time 

• 500 Meter Run 

-Into-

30 – 20 – 10 

• Ab-Mat Sit Ups 
• Rage Balls (20/15) 

-Then-

• 500 Meter Run 

-Into-

3 Rounds 

• 20 Ab-Mat Sit Ups 
• 20 Rage Balls (20/15) 

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Accessory Work: Double Under 

Beginner: Work on DU timing 

Intermediate: EMOM x 5-8 Min: 10-15 Unbroken Reps 

Advanced: 

5 – 10 – 15 – 20 – 25 – 30 – 35 – 30 – 25 – 20 – 15 – 10 – 5

*Must be unbroken sets 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• :30s Hollow Hold