WOD: Monday, September 25th, 2023

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row OR 300 Meter Bike 
  • 3 Snatches (ascending weights) 
  • :15s Handstand Hold OR Plank on Hands 

*Snatches can be squat or power 

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Workout: 3 Intervals ( 6 Minutes ON / :90s OFF) 

  • Buy In: 500 Meter Row OR 1200 Meter Bike 

-Then in remaining time, AMRAP of: 

  • 5 Strict Handstand Push Ups 
  • Snatches (ascending weights / descending reps) 

Intv1: 5 Snatches – RX (115/85) CRX (135/95) 

Intv2: 3 Snatches – RX (135/95) CRX (155/105)

Intv3: 1 Snatch – RX (155/105) CRX (185/115) 

*3 Scores – Rounds + Reps for each INTV

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Cardio Option: 3 Intervals ( 6 Minutes ON / :90s OFF) 

  • Buy In: 500 Meter Row OR 1200 Meter Bike 

-Then in remaining time, AMRAP of: 

  • 5 Strict Handstand Push Ups 
  • 10 Alt DB Snatches (50/35) 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Plate Twists (25/15)