WOD: Saturday, July 27th, 2024

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 (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Power Snatches (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

——————————————————————————————————–

Workout: AMRAP x 21 Minutes 

  • Buy In: Run the Loop 

-In remaining time AMRAP of:

  • 35 Double Unders 
  • 5 Power Snatches (115/85) 
  • 7 Pull Ups 

*RX+: 5 Power Snatches (135/95) 

*CRX: 5 Power Snatches (155/105) / 3 Bar/Ring Muscle Ups 

*Score is total # of Rounds + Reps completed in remaining time

——————————————————————————————————–

Cardio Option: AMRAP x 21 Minutes 

  • Buy In: Run the Loop 

-In remaining time AMRAP of:

  • 35 Double Unders 
  • 10 American KB Swings (24K/16K) 
  • 7 Pull Ups 

——————————————————————————————————–

Strength Work: Bench Press 

  • Establish a heavy single 

——————————————————————————————————–

Core: 4 Rounds 

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