WORKOUT OF THE DAY, SEPTEMBER 27, 2022

WOD:

#this is good for us

3 Rounds (15 Min Cap)

30 DB Snatch 50/35

30/20 Calories on Echo/AAB

2:00 Rest

*Try to get as comfortable as possible cycling that DB. With whatever weight you choose you should be able to open up with at least half the reps UB each round.

Competitor (Open Gym Version):

3 Rounds

40 DB Snatch 50/35

40/30 Calories on Echo/AAB

3:00 Rest

20 Min Cap

QUALITY TIME/FINISHER:

EMOM 12

Min 1: 1 Set of Bar Muscle Ups (4-8 reps) *Scale to 4-8 Pullups/Chest to Bar + 4-8 Dips

Min 2: 1 Set of Double Unders (30-60 reps) *Scale to single unders approx :40 sec worth **Ski Erg 7/5 Cal

STRENGTH: (Optional today)

#Power Snatch

Every :90 for 15:00

5-5-4-4-3-3-2-2-1-1

T&G Sets throughout

BODYBUILDING:

Ring Row (Feet Elevated) 4 sets of 10

Reverse Grip Lat Pulldowns 4 sets of 10

Lat Pulldowns – Neutral Close Grip 4 sets of 10

Seated Straight Bar Row 4 sets of 10

Single DB Double Head Curl 3 sets of 10

Standing Alternating DB Hammer Curl 3 sets of 10

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