WOD: Thursday, November 4th, 2021

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Warm-up: Group Dynamic 

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on Hands – :10s of SLOW Push Ups 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 5 Power Snatches (ascending weights) 

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Workout: 4 Intervals (5 Min ON / :90s OFF) 

  • Buy In: 200 Meter Run 

-Then, in remaining time AMRAP of: 

  • Power Snatches 
  • Burpees Over Bar 

Intv 1: 8 PS (75/55) / 8 BOB 

Intv 2: 6 PS (95/65) / 6 BOB

Intv 3: 4 PS (105/75) / 4 BOB

Intv 4: 2 PS (115/85) / 2 BOB 

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Cardio Option: 4 Intervals (5 Min ON / :90s OFF) 

  • Buy In: 200 Meter Run 

-Then, in remaining time AMRAP of: 

  • Alt DB Power Snatches 
  • Burpees Over Bar 

Intv 1: 16 DBS / 8 BOB 

Intv 2: 12 DBS / 6 BOB

Intv 3: 8 DBS / 4 BOB

Intv 4: 4 DBS / 2 BOB 

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Accessory Work: Strict Pull Ups 

  • Beginner: Ring Rows 4 Sets x 10 Slow Reps 
  • Intermediate: 4 Sets – 3 Strict Pull ups + :10s chin over bar hold
  • Advanced: 4 Sets – 5 Weighted Strict Pull Ups 

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Core: 4 Rounds 

  • 10 Banded Pallof Presses 
  • 10 Banded Rotations