WOD: Saturday, September 17th, 2022

Posted by & filed under .

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 

——————————————————————————————————–

Pre-Game: 4 Rounds 

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

*Snatches can be squat or power 

——————————————————————————————————–

Workout: 4 Rounds 

  • 400 Meter Med-Ball Run (20/14) 
  • 10 Bar Over Burpees 
  • 5 Snatches (ascending weights) 

Rd1: (95/65) / Rd2: (115/85) 

Rd3: (135/95) / Rd4: (155/105) 

——————————————————————————————————–

Cardio Option: 4 Rounds 

  • 400 Meter Med-Ball Run (20/14) 
  • 10 Burpees Over DB 
  • 10 Alt DB Snatches (50/35) 

——————————————————————————————————–

Strength: Bench Press 

  • 3 Sets x 2 Reps @ 90 % of 1RM 
  • 2 Sets x 1 Rep @ 95% of 1RM 

——————————————————————————————————–

Core: 4 Rounds 

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