Sunday September 11, 2022

“If we learn nothing else from this tragedy, we learn that lie is short and there is no time for hate.” -Sandy Dahl, wife of Flight 93 pilot Jason Dahl

Warm Up: 
AMRAP 3:
10 box step downs (5/side)
10 scap shrugs
5 wide stance inchworm push-ups

AMRAP 4:
10 box jumps
10 kip swings
5 close stance inchworm push-ups

Specific Warm-Up: 
Bar Muscle-Up Progression
DB Deadlift Review

WOD:
5 sets:
AMRAP 3:
3 bar muscle-ups
5 alternating DB snatches (35/50 lb)
7 box jump-overs (20/24 in)
– Rest 1:00 between sets.

Intermediate: 
5 sets:
AMRAP 3:
1 bar muscle-up
5 double DB deadlifts (35/50 lb)
7 box jump-overs (20/24 in)
– Rest 1:00 between sets.

Beginner:
5 sets:
AMRAP 3:
3 ring rows
3 push-ups
5 double DB deadlifts (25/35 lb)
7 box jump-overs (12 in)
– Rest 1:00 between sets.

HOME WOD: 
Equipment: 
5 sets:
AMRAP 3:
3 DB burpee ground-to-overhead reps
6 alternating DB snatches
9 object jump overs
– Rest 1:00 between sets.

Bodyweight: 
5 sets:
AMRAP 3:
3 burpee broad jumps (3/4 in)
6 weighted ground-to-overhead reps
9 object jump overs
– Rest 1:00 between sets.

Movement scaling options: 
Bar muscle-up: Reps, jumping bar muscle-up, burpee pull-up.
DB deadlift: Load, KB deadlift, single DB deadlift.
Box jump-overs: Height, plate hops, step-overs.

Alternate Workout: 
5 sets:
AMRAP 3:
7 DB renegade row/arm
7 DB deadlifts
7 box jump-overs
– rest 1:00 between sets.

Post-Workout Skill Work: 
For total time:
50 sit-ups
– Rest 1:00
50 sit-ups