WOD: Friday, September 9th, 2022

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Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Strength: Push Press (17 Minutes) 

  • 3 Sets x 3 Reps @ 85% of 1RM 
  • 2 Sets x 3 Reps @ 90% of 1RM 

*Focus on being explosive through your hips

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Workout: For Time 

  • Buy In: 200 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-Then- 

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 

  • Hang Power Cleans (115/85) 
  • Handstand Push Ups 

-Then-

  • Buy out: 400 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

*HSPU Scaling Options: 

  • Plyo Box HSPU (same rep scheme) 
  • Hand Release Push Ups (2-4-6-8-10-12-14-16-18-20) 
  • Med-Ball Push Press (2-4-6-8-10-12-14-16-18-20) 

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Cardio Option: For Time 

  • Buy In: 200 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-Then- 

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 

  • Atomic Sit Ups (25/15) 
  • Handstand Push Ups 

-Then-

  • Buy out: 400 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions