WOD: Wednesday, September 25th, 2019
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat Stretch – 1 Minute Per side
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Strength: Snatch (12 – 15 Minutes)
- 5 sets x 2 Reps @75-80% of 1-Rep Max
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Workout: AMRAP + For Time
AMRAP x 14 Minutes
- 200 Meter Run
- 14 Hang Power Snatch (75/55)
- (7/4) Strict Handstand Push Ups
-Rest 2 Minutes-
For Time:
- (30/25) Calorie Row/Bike/Runner
- 50 Alternating Overhead Lunges w/ Plate (45/25)
*CRX: 100 ft Handstand Walk (instead of lunges)
*Two Scores, one for the AMRAP and one for the For Time portion
*Strict Handstand Push up modification: 2:1 Hand Release Push ups (14 reps)
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Cardio Option: AMRAP + For Time
AMRAP x 14 Minutes
- 200 Meter Run
- 14 American KB Swings (24k/16k)
- (7/4) Strict Handstand Push Ups
-Rest 2 Minutes-
For Time:
- (30/25) Calorie Row/Bike/Runner
- 100 Switches
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Core: 5 Rounds
- 20 Reach the ceilings
- 20 Kick the ceilings
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