WOD: Saturday, August 27th, 2022

Posted by & filed under .

Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata
  • :20s Plank on hands – :10s of SLOW Shoulder Taps
  • Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Power Snatches (ascending weights) 
  • 5 Tempo Push Ups 

——————————————————————————————————–

Workout: For Time 

  • Buy In: 500 Meter Run 

-Then-

3 Rounds 

  • 30 Air Squats 
  • 20 Bar Over Burpees 
  • 10 Power Snatches (135/95) 

-Then-

  • Buy Out: 500 Meter Run 

*Air Squats are to be done to a wall ball 

——————————————————————————————————–

Cardio Option: For Time 

  • Buy In: 500 Meter Run 

-Then-

3 Rounds 

  • 30 Air Squats 
  • 20 Burpees 
  • 30 American KB Swings (24K/16K) 

-Then-

  • Buy Out: 500 Meter Run 

——————————————————————————————————–

Strength: Bench Press 

  • 3 Sets x 5 Reps @ 70% of 3RM 
  • 2 Sets x 5 Reps @ 80% of 3RM

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings