Workout of the Day: Saturday, 17-September-2022
Warm-up
Metcon (Time)
Partner WOD
30 Wall Ball Pass Over Pullup Bar
60 alt DB Snatch Split
30 Alt Pushups (one holds plank while other does Rep Must alternate every rep)
60 alt DB Squat Cleans Split
30 Synchro Pullups
60 Box Jump Overs split
30 Alt HSPU one holds HS on wall while other does rep Must alternate every rep.
60 Split SA OH DB Lunge Steps
30 Synchro Burpees
30 Wall Ball Pass Over Pullup Bar
60 alt DB Snatch Split
30 Alt Pushups (one holds plank while other does Rep Must alternate every rep)
60 alt DB Squat Cleans Split
30 Synchro Pullups
60 Box Jump Overs split
30 Alt HSPU one holds HS on wall while other does rep Must alternate every rep.
60 Split SA OH DB Lunge Steps
30 Synchro Burpees
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Samson Stretch and Childs Pose
Roll your Lats, Glutes and Quads
Samson Stretch and Childs Pose
1 min plank
30 sec HS hold
then
2 rounds
10 tempo Air Squats with plates under Heels
8 Temp Pushups
then
2 rounds
8 Squat Jumps
4 Burpees