WOD: Saturday, September 14th, 2024

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Warm-up: Group Dynamic 

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x 3

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 5 Shoulder to Overhead (ascending weights) 
  • :10s Dead Hang from pull up bar 

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Workout: For Time 

4 Rounds 

  • 300 Meter DB/KB Farmers Carry (24K/16K)(50/35)
  • 21 Weighted Ab-Mat Sit Ups (20/14) 
  • 9 Shoulder to Overhead 

WEIGHTS

RX – Rd1: (95/65) / Rd2: (105/75)

RX – Rd3: (115/85) / Rd4: (135/95) 

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RX+ – Rd1: (105/75) / Rd2: (115/85)

RX+ – Rd3: (135/95) / Rd4: (155/105) 

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CRX – Rd1: (115/85) / Rd2: (135/95)

CRX – Rd3: (155/105) / Rd4: (185/115) 

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Cardio Option: For Time 

4 Rounds 

  • 300 Meter DB/KB Farmers Carry (24K/16K)(50/35)
  • 21 Weighted Ab-Mat Sit Ups (20/14) 
  • 21 Med-Ball Push Press (20/14) 

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Strength Work: Bench Press 

  • Build to a 3 Rep Max 

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Core: 4 Rounds 

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