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)
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