WOD: Tuesday, February 5th, 2019

Posted by & filed under .

Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, lateral hops
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 3 Thrusters (ascending weights)
  • :15s Wall Sit

 

Workout: For Time

3 Rounds

  • 200 Meter Run
  • 20 Weighted Switches (35/25)(16k/12k)
  • 3 Thrusters (155/105)

2 Rounds

  • 300 Meter Run
  • 30 Weighted Switches (35/25)(16k/12k)
  • 9 Thrusters (115/85)

1 Round

  • 400 Meter Run
  • 40 Weighted Switches (35/25)(16k/12k)
  • 18 Thrusters (95/65)

 

Cardio Option: For Time

3 Rounds

  • 200 Meter Run
  • 20 Switches
  • 10 Medicine Ball Cleans (30/20)

2 Rounds

  • 300 Meter Run
  • 30 Switches
  • 15 Medicine Ball Cleans (30/20)

1 Round

  • 400 Meter Run
  • 40 Switches
  • 20 Medicine Ball Cleans (30/20)

 

Core: 5 Rounds

  • 15 Long sit Ups
  • 30 Russian Twists (20/15)