WOD: Wednesday, October 9th, 2024

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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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Strength: Snatch (17 Minutes) 

  • Sets 1 and 2: 3 Reps each at 75% of 1RM 
  • Sets 3 and 4: 2 Reps each at 80% of 1RM 

*Stick with Power OR Squat from week 1 

*No Touch n’ go reps – all reps should be drop singles 

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Workout: Every 5 Minutes x 3 Rounds 

  • 200 Meter Run
  • 10 Toes to Bar 
  • 5 Hang Power Snatches (95/65) 

-in remaining time complete:

  • Max Calorie Row/Bike/Ski 

*One Score – total # of calories accumulated across all 3 rounds

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Cardio Option: Every 5 Minutes x 3 Rounds 

  • 200 Meter Run
  • 10 Toes to Bar 
  • 10 DB Hang Snatches (50/35) *5 per side

-in remaining time complete:

  • Max Calorie Row/Bike/Ski 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks