WOD: Saturday, September 1st, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side

 

Pre-Game: 4 Rounds

  • Calorie Row (10/8), Calorie Bike/Run (7/5)
  • 3 Power Snatches (ascending weights)
  • :10s Handstand Hold OR Plank on Hands

 

Workout: For Time

20-16-12-8-4

  • Handstand Push ups

10-8-6-4-2

  • Power Snatches (135/95)

*B/W Rounds: 400 Meter Run

**Handstand Push up Modification = Hand Release Push ups 1:1

 

Strength: Bench Press

  • Build to a heavy 3 Rep max with a pause at the chest on each rep

 

Core: 4 Rounds

  • 15 V-Ups
  • :30s Knee to Elbow Plank (switch sides every round)