Tuesday, September 27th, 2022
General Warm-Up
3 rounds
30 seconds cardio of choice
30 seconds med ball thrusters
30 seconds med ball forearm hold
30 seconds scap push-ups
30 seconds prayer stretch (or any other lat stretch)
30 seconds penguin jumps
30 seconds cardio of choice
30 seconds med ball thrusters
30 seconds med ball forearm hold
30 seconds scap push-ups
30 seconds prayer stretch (or any other lat stretch)
30 seconds penguin jumps
Strength
5 rounds / 20 seconds work / 1 minute rest
Barbell Zercher hold building weight
6 rounds / 60 seconds on / 30 seconds off
Forearm Plank
Barbell Zercher hold building weight
6 rounds / 60 seconds on / 30 seconds off
Forearm Plank
WOD
Competitive
For as many reps as possible in 9 minutes
3 hang snatches (75 / 55)
3 overhead squats (75 / 55)
30 double unders
* add 3 reps to the barbell movements each round
3 hang snatches (75 / 55)
3 overhead squats (75 / 55)
30 double unders
* add 3 reps to the barbell movements each round
Performance
For as many reps as possible in 9 minutes
3 hang snatches (45 / 35)
3 overhead squats (45 / 35)
30 double unders or double singes (count misses)
* add 3 reps to the barbell movements each round
3 hang snatches (45 / 35)
3 overhead squats (45 / 35)
30 double unders or double singes (count misses)
* add 3 reps to the barbell movements each round
Lifestyle
For as many reps as possible in 9 minutes
3 hang snatches (45 / 35)
3 overhead squats to med ball (45 / 35)
45 single unders
* add 3 reps to the barbell movements each round
3 hang snatches (45 / 35)
3 overhead squats to med ball (45 / 35)
45 single unders
* add 3 reps to the barbell movements each round