WOD: Sunday, September 19th, 2021
Warm-up: Group Dynamic
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- Toe Touches – 10 SLOW Reps
- Banded Hamstring Stretch – 1 Minute per side
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Pre-Game: EMOM x 9 Minutes
- Min 1: 100 Meter Run
- Min 2: 5 Deadlifts (ascending weights)
- Min 3: :20s Handstand Hold OR Plank on hands
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Workout: 3 Rounds (7 Min ON / :90s OFF)
- Buy In: 300 Meter Run
-Then in remaining time, AMRAP of:
- 24 Double Unders
- 6 Deadlifts (185/125)
- 4 Handstand Push Ups
*3 Total Scores – one for each interval
*CRX: 6 Deadlifts (225/155) / 4 Strict HSPU
*HSPU Scaling Options:
- 8 Hand Release Push Ups
- 4 Plyo Box HSPU
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Cardio Option: 3 Rounds (7 Min ON / :90s OFF)
- Buy In: 300 Meter Run
-Then in remaining time, AMRAP of:
- 24 Double Unders
- 12 Rage Balls (20/15)
- 4 Handstand Push Ups
*3 Total Scores – one for each interval
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Endurance Work: Assault Bike Tabata
8 Sets
- :20s ON / :10s OFF
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Core: 4 Rounds
- 20 Weighted reach the ceilings (25/15)
- 20 Kick the ceilings
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