WOD: Saturday, October 26th, 2024

Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Hang Clean and Jerks (ascending weights) 
  • :10s Dead Hang from pull up bar 

——————————————————————————————————–

Workout: AMRAP Repeats 

AMRAP x 7 Minutes

  • Buy in: 200 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Then in remaining time complete an AMRAP of:

  • 7 Pull Ups 
  • 5 Hang Clean and Jerks (115/85) 

-Rest :90s- 

AMRAP x 7 Minutes

  • Buy in: 200 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Then in remaining time complete an AMRAP of:

  • 6 Pull Ups 
  • 4 Hang Clean and Jerks (135/95) 

-Rest :90s- 

AMRAP x 7 Minutes

  • Buy in: 200 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Then in remaining time complete an AMRAP of:

  • 5 Pull Ups 
  • 3 Hang Clean and Jerks (155/105) 

*3 Total Scores: Rounds + Reps for each intv

*RX+ Weights: (135/95)(155/105)(185/115) Same Reps 

*CRX: Same weights as RX+ / Ring/Bar MU (5-4-3 Reps) 

——————————————————————————————————–

Cardio Option: AMRAP Repeats 

AMRAP x 7 Minutes

  • Buy in: 200 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Then in remaining time complete an AMRAP of:

  • 7 Pull Ups 
  • 10 DB Hang Clean and Jerks (50/35) *5 per side

-Rest :90s- 

AMRAP x 7 Minutes

  • Buy in: 200 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Then in remaining time complete an AMRAP of:

  • 6 Pull Ups 
  • 8 DB Hang Clean and Jerks (50/35) *4 per side

-Rest :90s- 

AMRAP x 7 Minutes

  • Buy in: 200 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Then in remaining time complete an AMRAP of:

  • 5 Pull Ups 
  • 6 DB Hang Clean and Jerks (50/35) *3 per side

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Weighted reach the ceilings (25/15) 
  • 20 Kick the ceilings