WOD: Thursday, July 11th, 2024

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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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 3 Hang Power Cleans (ascending weights) 
  • :10s Chin Over Bar Hold OR Ring Row Hold 

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Workout: AMRAP Repeats 

AMRAP x 5 Minutes 

  • Buy in: 200 Meter Run 

-In remaining time, AMRAP of:

  • 3 Box Jumps (30”/24”)
  • 6 Hang Power Cleans (155/105) 

-Rest :90s- 

AMRAP x 7 Minutes 

  • Buy in: 200 Meter Run 

-In remaining time, AMRAP of:

  • 3 Box Jumps (30”/24”)
  • 6 Hang Power Cleans (155/105) 
  • 3 Burpees Over Bar 

-Rest :90s- 

AMRAP x 9 Minutes 

  • Buy in: 200 Meter Run 

-In remaining time, AMRAP of:

  • 3 Box Jumps (30”/24”)
  • 6 Hang Power Cleans (155/105) 
  • 3 Burpees Over Bar 
  • 6 Pull Ups 

*CRX: Bar/Ring Muscle Ups (3 Reps) 

*3 Scores:

  • Rounds + Reps for each AMRAP 

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Cardio Option: AMRAP Repeats 

AMRAP x 5 Minutes 

  • Buy in: 200 Meter Run 

-In remaining time, AMRAP of:

  • 3 Box Jumps (30”/24”)
  • 9 Russian KB Swings (24K/16K)

-Rest :90s- 

AMRAP x 7 Minutes 

  • Buy in: 200 Meter Run 

-In remaining time, AMRAP of:

  • 3 Box Jumps (30”/24”)
  • 9 Russian KB Swings (24K/16K)
  • 3 Burpees Over KB

-Rest :90s- 

AMRAP x 9 Minutes 

  • Buy in: 200 Meter Run 

-In remaining time, AMRAP of:

  • 3 Box Jumps (30”/24”)
  • 9 Russian KB Swings (24K/16K)
  • 3 Burpees Over KB 
  • 6 Pull Ups 

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Core: 4 Rounds 

  • 10 Weighted Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)