WOD: Saturday, July 21st, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • Group Jog – down and back x 3
  • Frankenstein Walks – down and back
  • Duck Walk – down ONLY
  • Frog Stretch – 1:30 HOLD

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 3 Cleans (increasing weight to starting weight)
  • :20s Plank on hands

 

Workout: AMRAP x18 Minutes

  • 15 Calorie Bike/Rower/Runner
  • 10 Toes 2 Bar
  • *2 Cleans (power or squat)

Max starting weight: (135/85)

Max weight to be added per round: 20 lbs TOTAL

**Score is last weight you successfully hit

 

FitnessRx: AMRAP x 18 Minutes

  • 15 Calorie Bike/Row/Runner
  • 10 Toes 2 Bar
  • 5 Cleans (115/75)

 

Skill Work: Muscle ups

  • Work on ring/bar muscle ups or accessory work

 

Core: 5 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations