WOD: Sunday, September 5th, 2021
Warm-up: Group Dynamic
- Sumo Inchworm Push Ups -5-4-3-2-1 Reps
- PVC Pass Through – 10 SLOW Reps
- PVC Lat/Shoulder Stretch – :30s per side x3
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Pre-Game: 3 Rounds W/ Partner
- 200 Meter Run
- 5 Shoulder to Overhead (ascending weights)
- :15s Hollow Hold
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Workout: Partner Intervals
Every 3 Minutes x 8 Rounds (4 Rounds each)
Partner A
- 100 Meter Run
- 15 Weighted Ab-Mat Sit Ups (20/14)
- 5 Shoulder to Overhead (115/85)
-In remaining time max reps of:
- Lateral Pogo Burpees
Partner B
- Max Calorie Row OR Bike
*Alternate rounds with your partner
*While Partner A works on the AMRAP, Partner B will be going for max cals
*Partners will switch each interval
*Two Scores – Accumulated Pogo Burpees across all 8 rounds + Total Cals completed
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Cardio Option: Partner Intervals
Every 3 Minutes x 8 Rounds (4 Rounds each)
Partner A
- 100 Meter Run
- 15 Weighted Ab-Mat Sit Ups (20/14)
- 10 DB Shoulder to Overhead (50/35)
-In remaining time max reps of:
- Lateral Pogo Burpees
Partner B
- Max Calorie Row OR Bike
*Alternate rounds with your partner
*While Partner A works on the AMRAP, Partner B will be going for max cals
*Partners will switch each interval
*Two Scores – Accumulated Pogo Burpees across all 8 rounds + Total Cals completed
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Solo Option: Every 3 Minutes x 8 Rounds
ODD Rounds
- 100 Meter Run
- 15 Weighted Ab-Mat Sit Ups (20/14)
- 5 Shoulder to Overhead (115/85)
-In remaining time max reps of:
- Lateral Pogo Burpees
EVEN Rounds
- Max Calorie Row OR Bike
*Two scores – Max accumulated POGO Burpees and max cals
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Core: 4 Rounds
- 10 Weighted Hanging Knee Raises (15/10)
- 30 DB Side Bends (50/35)
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