Sunday, September 4
Warm-Up
<p> </p><p style="line-height:1.2; text-align:center"> </p><p> </p>
Warm-Up
<p>1:00 Pigeon Pose/Side<br />Into..<br />3 RDS<br />8 Slow Groiners<br />8 Empty Barbell Front Squats (w/ 1 sec pause)<br />8 Barbell Upright Rows<br />8 Samson Lunges<br /> </p>
Metcon
“Homelander” (AMRAP – Reps)
EMOM X 16
Minute 1: 12 Front Squats (95/65lbs)(45/30kg)
Minute 2: Max Lateral Up-Downs over Bar
Minute 3: 12 SDHP
Minute 4: Max Jumping Lunges
Minute 1: 12 Front Squats (95/65lbs)(45/30kg)
Minute 2: Max Lateral Up-Downs over Bar
Minute 3: 12 SDHP
Minute 4: Max Jumping Lunges
*Score is total number of Up-Downs + Jumping Lunges
LEVEL UP OPPORTUNITY: 115/75lb, 50/35kg (Strength Focus)
Skill/Strength
Post WOD (Weight)
<p> </p><p style="line-height:1.2; text-align:center"><span style="font-size:10pt; font-variant:normal; white-space:pre-wrap"><span style="font-family:Arial"><span style="color:#000000"><span style="font-weight:400"><span style="font-style:normal"><span style="text-decoration:none">Kettlebell Windmill </span></span></span></span></span></span></p><p style="line-height:1.2; text-align:center"><span style="font-size:10pt; font-variant:normal; white-space:pre-wrap"><span style="font-family:Arial"><span style="color:#000000"><span style="font-weight:400"><span style="font-style:normal"><span style="text-decoration:none">3×10/Side</span></span></span></span></span></span></p><p> </p>