WOD: Friday, November 1st, 2024

Posted by & filed under .

Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s Push Ups
  • Rig Assisted Pec Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Bench Press (17 Minutes) 

  • Establish a new 1 Rep Max 

*Partner up and spot each other 

*Make sure you rest between heavy attempts 

*Warm Up Rep Scheme:

  • 5-5-3-3-1-1-1-1-1-etc….

——————————————————————————————————–

Workout: For Time 

4 Rounds 

  • (12/9) Calorie Row/Ski OR (12/9) Cal Bike
  • 12 Alt DB Snatches (50/35) 
  • 12 Med-Ball Push Press (20/14) 
  • Run to the end of the driveway 

*Rest 1 Minute at the completion of each round

Score is total time to complete all 4 rounds including rest

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions