WOD: Thursday, October 4th, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Sumo Inchworm Push ups – 5-4-3-2-1
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds (10 Minute Cap)

  • Run the Stairs
  • 5 Sumo Deadlift High Pulls (ascending weights)
  • :10s Handstand Hold OR Plank on hands

 

Workout: 4 Rounds (1 Minute stations, :15s transitions)

  • Station 1: Max Calorie Assault Bike/Runner
  • Station 2: Max Sumo Deadlift High Pulls (75/55)
  • Station 3: Max Handstand Push ups
  • Station 4: Max Calorie Row
  • Station 5: Rest

*Rounds 1 and 3: Max Calorie Bike

*Rounds 2 and 4: Max Calorie Runner

**Score is a running count through all stations, restart at 0 each round

Cardio Option: 4 Rounds (1 Minute stations, :15s transitions)

  • Station 1: Max Calorie Bike/Runner
  • Station 2: Max Rage Balls (20/15)
  • Station 3: Max Handstand Push ups
  • Station 4: Max Calorie Row
  • Station 5: Rest

*HSPU Modification: Max Hand Release push ups

 

Core: 5 Rounds

  • 15 Ab-Wheels
  • :30s Superman Hold