WOD: Saturday, October 23rd, 2021

Posted by & filed under .

Warm-up: Group Dynamic 

  • Jump Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold / :10s of jump squats 
  • Pigeon Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Minute Cap)

  • 100 Meter Run 
  • 5 Hang Power Cleans (ascending weights)
  • :20s Med-Ball Wall Sit 

——————————————————————————————————–

Workout: For time 

  • 30 Hang Power Cleans (105/75)
  • 50 Wall Balls (20/14)
  • 800 Meter Run 
  • 50 Wall Balls (20/14)
  • 30 Hang Power Cleans (105/75)

*CRX: 30 Hang Power Cleans (135/95)

——————————————————————————————————–

Cardio Option: For time 

  • 50 Russian KB Swings (24K/16K)
  • 50 Wall Balls (20/14)
  • 800 Meter Run 
  • 50 Wall Balls (20/14)
  • 50 Russian KB Swings (24K/16K)

——————————————————————————————————–

Strength Work: Bench Press 

  • Establish a 1 Rep Max PAUSE bench press

*Pause should be :03s at chest 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)

*Side plank can be done on elbow or hands