WOD: Saturday, September 8th, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • KB Goblet Squat Tabata- 2 Minutes
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Calorie Row/Bike/Runner (10/8)
  • 5 Atomic Sit ups (25/15)
  • 3 Front Squats (ascending weights)

 

Workout: AMRAP x 20 Minutes

  • 300 Meter Run
  • 9 Bar Over Burpees
  • 3 Rep max Front squat from the ground

Max starting weight: (135/95)

Max weight to be added per round: 20 lbs total

*You can start lighter than 135/95 if needed, score is heaviest weight lifted

 

Fitness RX: AMRAP x 20 Minutes

  • 300 Meter Run
  • 9 Bar Over Burpees
  • 9 Front Squats (95/65)

 

Strength: Bench Press

  • Work to a heavy single with a pause at the chest

 

Core: 5 Rounds

  • 15 Ab-Wheels
  • 30 Muffin Toppers (35/25)