WOD: Friday, September 28th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Single Leg Glute Bridges – 10 Reps per side
  • Frog Stretch – 1:30 Hold

 

Strength: Pause Front Squat (12-15 Minutes)

  • 4 sets x 4 Reps at 75% of 1-Rep Max

*3 second pause at the bottom of each rep

 

Workout: AMRAP Repeats

AMRAP 6 Minutes 

  • Calorie Row/Bike/Runner (12/10)
  • 10 Front Squats (95/65)
  • 10 Toes 2 Bar

-Rest 1:30-

AMRAP 6 Minutes

  • Calorie Row/Bike/Runner (10/8)
  • 8 Front Squats (115/85)
  • 8 Toes 2 Bar

-Rest 1:30-

AMRAP 6 Minutes

  • Calorie Row/Bike/Runner (8/6)
  • 6 Front Squats (135/95)
  • 6 Toes 2 Bar

 

Cardio Option: 4 Rounds

  • 400 Meter Run
  • 30 Rage Balls (20/15)
  • 20 GHD Sit ups
  • 10 Burpees

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions