WOD WOD, September 25, 2022

Sunday

Warm-up

3 minutes Rowing Running Biking
Over All Dynamic Body Activation

1 set:
200-meter run
12 single-arm BB deadlift (5/side)
25-ft KB farmers carry, left
25-ft KB farmers carry, right

1 set:
200-meter run
12 eye level swings
25-ft KB front-rack carry, left
25-ft BB front-rack carry, right

1 set:
200-meter run
12 KB swings
25-ft KB front-rack carry, left
25-ft BB front-rack carry, right

Gymnastics

Metcon (Checkmark)

On a 10:00 clock:
Handstand walk practice

Advanced athlete option: free standing handstand hold in a box or freestanding shoulder taps.

Intermediate athlete option: unbroken sets of 25 – 50 ft handstand walks.

Beginner option: handstand holds against the wall, attempting to handstand walk, partner-assisted handstand walk.

Warm-up

DB SNATCH REVIEW

DB OVERHEAD CARRY REVIEW

DB WARM-UP
2 sets:
6 DB snatch
25-ft DB overhead carry, right
25-ft DB overhead carry, left

Metcon

Metcon (Time)

RX
5 rounds for time:
10 alternating DB snatches (50/70 lb)
50-ft DB overhead carry, left
50-ft DB overhead carry, right

INTERMEDIATE
5 rounds for time:
10 alternating DB snatches (35/50 lb)
50-ft DB overhead carry, left
50-ft DB overhead carry, right

BEGINNER
5 rounds for time:
10 alternating DB snatches (25/35 lb)
50-ft DB overhead carry, left
50-ft DB overhead carry, right

INTENDED STIMULUS
10:00 or less.
Complete the DB snatches and DB overhead carries unbroken.
A lot of muscular fatigue in the shoulders and grip.

Cool Down

2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side