WOD: Sunday, November 25th, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • Samson Stretch – 1 Minute per side

 

Pre-Game: 3 Rounds 

  • Run the Stairs
  • 3 Deadlifts (ascending weights)
  • 5 KB Goblet Squats (16k/12k)

 

Workout: AMRAP Repeat

9 Minute AMRAP

  • 300 Meter Run
  • 18 Alternating Pistols
  • 9 Deadlifts (155/105)

-Rest 2 Minutes-

9 Minute AMRAP

  • 9 Deadlifts (155/105)
  • 18 Alternating Pistols
  • 300 Meter Run

*Pistol Scale/Modification= 24 KB Goblet Squats (24k/16k)

Cardio Option: AMRAP Repeats

9 Minute AMRAP

  • 300 Meter Run
  • 18 Alternating Pistols
  • 18 Russian KB Swings (24k/16k)

-Rest 2 Minutes-

9 Minute AMRAP

  • 18 Russian KB Swings (24k/16k)
  • 18 Alternating Pistols
  • 300 Meter Run

 

Core: 4 Rounds

  • 10 Hanging Knee Raises
  • :20s Hanging Knee Raise Hold