WOD: Saturday, January 19th, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Samson Stretch – 1 Minute Per side

 

Pre-Game: 4 Rounds 

  • 150 Meter Row OR 100 Meter Runner
  • 3 Power Snatches (ascending weights)
  • :15s Wall sit

 

Workout: 5 Rounds (3 Minutes on / 1 Minute off)

  • 5 Power Snatches (115/85)
  • 7 Hand Release Push ups
  • 10 Alternating Pistols

*Score is a running count through all 5 rounds 

*Pistol Modification / scale: KB Goblet Squats (24k/16k) 

 

Cardio Option: 5 Rounds (3 Minutes on / 1 Minute off)

  • 10 Rage Balls (20/15)
  • 7 Hand Release Push ups
  • 10 Alternating Pistols

 

Strength: Bench Press

  • 5 sets x 4 Reps @60-70%

*Tempo for the bench press is 4 seconds on the way down and on the way up

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations