WOD: Sunday, September 8th, 2024

Posted by & filed under .

Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, up-downs 
  • Banded Lat/Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 3 Rounds 

  • 250 Meter Row OR 500 Meter Bike 
  • 5 Hang Power Cleans (ascending weights) 
  • :15s Hollow Hold 

——————————————————————————————————–

Workout: For Time

  • 500 Meter Row OR 1200 Meter Bike 

-into-

3 Rounds 

  • 18 Weighted Ab-Mat Sit Ups (20/14) 
  • 9 Hang Power Cleans (115/85) 

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-into-

3 Rounds 

  • 12 Weighted Ab-Mat Sit Ups (20/14) 
  • 6 Hang Power Cleans (135/95) 

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-into-

3 Rounds 

  • 6 Weighted Ab-Mat Sit Ups (20/14) 
  • 3 Hang Power Cleans (155/105) 

——————————————————————————————————–

Cardio Option: For Time

  • 500 Meter Row OR 1200 Meter Bike 

-into-

3 Rounds 

  • 18 Weighted Ab-Mat Sit Ups (20/14) 
  • 18 Russian KB Swings (24K/16K)

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-into-

3 Rounds 

  • 12 Weighted Ab-Mat Sit Ups (20/14) 
  • 12 Russian KB Swings (24K/16K)

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-into-

3 Rounds 

  • 6 Weighted Ab-Mat Sit Ups (20/14) 
  • 6 Russian KB Swings (24K/16K)

——————————————————————————————————–

Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)