WORKOUT OF THE DAY, SEPTEMBER 19TH 2022

WOD:

#it’s monday

AMRAP 18

5 Burpee Pull Ups

10 Alternating DB Squat Snatch 50/35 *Scale to Alternating DB Power Snatch or OH Lunges

20/16 Calorie Row

1:00 Rest

The Rest is simply there to allow you to bring some intensity on the Row.

Without the rest, it would be better to almost ignore the Row to avoid your Pull diminishing across the AMRAP on the Burpee PU and DB Snatch.

Competitor Version:

AMRAP 20

2 Legless Rope Climbs

10 Alternating DB Squat Snatch 70/50

20/16 Calorie Row

1:00 Rest

STRENGTH:

#back squat

Every :90 for 15:00

Complete a set 5-5-4-4-3-3-2-2-1-1

OPTIONAL FINISHER:

Follow these rounds until 100 Bar Facing Burpees are completed

From 0:00-3:00 9 Overhead Squat 205/145 (185/135) [155/105]

Max Bar Facing Burpees

From 3:00-6:00 15 Overhead Squat 135/95 (115/75) [95/65]

Max Bar Facing Burpees

From 6:00-9:00 21 Overhead Squat 95/65 (75/55) [75/55]

Max Bar Facing Burpees

From 9:00-Finish

27 Overhead Squat 75/55 (75/55) [75/55] Max Bar Facing Burpees

BODYBUILDING:

Bench Press 5 sets: 8-5-5-3-3-1 reps

Double DB Bench Press 4 sets: 10 reps

Double DB Incline Bench Press 4 sets of 10

Resistance Band Chest Fly – High to Low 3 sets of 10

Double DB Skull Crushers 4 sets of 10

Single Arm Standing Tricep Extension w/ band Single Arm Standing Tricep Extension w/ band 4 sets of 12

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