WOD for Tuesday, September 27th 2022

Tuesday, September 27th 2022

Warm-up
A. General
EMOM x 3 @increasing intensity
-30sec Ski/Bike/Row/Run/Mountain climbers
-15sec Downward dog

B. Activation
1 set
– 8 alternating Bird Dogs
– 8 pausing ring rows*
– 8 hollow rocks
– 8 Behind the neck prone pvc press
*pause 2sec when chest reaches knuckles

C. Specific Progression
5 min EMOM
– Beginners: practice modification
– Advanced: 3-5 SHSPU

Gymnastics
Metcon (AMRAP – Reps)
Get to 100 Strict HSPU in as little sets as possible

TC: 10 minutes
Score: Number of sets

Scaling Options
Beginner
70 DB Strict Press @moderate

Intermediate
70 Pike HSPU, feet on box

Perform:
*Add a deficit if your Max effort is 25 reps+

Metcon
Metcon (Time)
Every 2 mins for 16 minutes
5 D-ball/Sandbag ground to over the shoulder 100/70lbs
15 Burpees to target

KG: 50/35 KG
TC: 16 min
Score: Fastest Round’s Time

Scaling Options
Beginner
5 D-ball/Sandbag ground to over the shoulder
10 Burpees

Intermediate
5 D-ball/Sandbag ground to over the shoulder @ 70/50 lbs
15 Burpees to target

Perform
N/A

Extra Accessory
Metcon (Weight)
Seated Good morning
3 x 8 @RPE 8/10
Rest as needed between sets