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
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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
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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)
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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
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Core: 4 Rounds
- 20 Weighted reach the ceilings (25/15)
- 20 Kick the ceilings
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