WOD: Wednesday, January 23rd, 2019

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute Per side

 

Pre-Game: 3 Rounds (10 Minute Cap)

  • Calorie Row/Bike/Run (9/7)
  • 3 Power Snatches (ascending weights)
  • 5 Broad Jumps

 

Workout: AMRAP Repeats + Chipper

3 Minute AMRAP

  • 400 Meter Row OR 300 Meter Run
  • Max Box Jumps (30″/24″)

-Rest 1:30-

3 Minute AMRAP

  • 400 Meter Row OR 300 Meter Run
  • Max Power Snatches (95/65)

-Rest 1:30-

3 Minute AMRAP

  • 400 Meter Row OR 300 Meter Run
  • Max Ring/Matador Dips

-Rest 2 Minutes-

For Time 

  • 500 Meter Row OR 400 Meter Run
  • 40 Box Jumps (30″/24″)
  • 30 Power Snatches (95/65)
  • 20 Ring/Matador Dips

*CRX= Max Ring/Bar Muscle Ups (10 Reps for the Chipper portion)

*Score is max reps per Amrap + final time for Chipper

 

Cardio Option: AMRAP Repeats + Chipper 

3 Minute AMRAP

  • 400 Meter Row OR 300 Meter Run
  • Max Box Jumps (30″/24″)

-Rest 1:30-

3 Minute AMRAP

  • 400 Meter Row OR 300 Meter Run
  • Max Burpee – Rage Balls (20/15)

-Rest 1:30-

3 Minute AMRAP

  • 400 Meter Row OR 300 Meter Run
  • Max Ring/Matador Dips

-Rest 2 Minutes-

For Time 

  • 500 Meter Row OR 400 Meter Run
  • 40 Box Jumps (30″/24″)
  • 30 Burpee – Rage Balls (20/15)
  • 20 Ring/Matador Dips

 

Core: 4 Rounds

  • 30 Bicycles
  • 30 Russian Twists (20/15)