WOD: Saturday, September 28th, 2024

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Warm-up: Group Dynamic 

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

  • Run to the end of the driveway 
  • 3 Squat Cleans (ascending weights) 
  • :15s Hollow Hold 

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Workout: For Time 

2 Rounds 

  • 300 Meter Run
  • 15 Weighted Ab-Mat Sit Ups (20/14) 
  • 5 Squat Cleans (115/85) 

-Then-

2 Rounds 

  • 300 Meter Run
  • 12 Weighted Ab-Mat Sit Ups (20/14) 
  • 4 Squat Cleans (135/95) 

-Then-

2 Rounds 

  • 300 Meter Run
  • 9 Weighted Ab-Mat Sit Ups (20/14) 
  • 3 Squat Cleans (155/105) 

*RX+: (135/95)(155/105)(185/115) 

*CRX: (155/105)(185/115)(205/125) 

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Cardio Option: For Time 

2 Rounds 

  • 300 Meter Run
  • 15 Weighted Ab-Mat Sit Ups (20/14) 
  • 10 Med-Ball Squat Cleans (20/14) 

-Then-

2 Rounds 

  • 300 Meter Run
  • 12 Weighted Ab-Mat Sit Ups (20/14) 
  • 8 Med-Ball Squat Cleans (20/14) 

-Then-

2 Rounds 

  • 300 Meter Run
  • 9 Weighted Ab-Mat Sit Ups (20/14) 
  • 6 Med-Ball Squat Cleans (20/14) 

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Core: 4 Rounds 

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