WOD: Thursday, February 7th, 2019

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 9 Minute EMOM

  • Minute 1: 150 Meter Row OR 100 Meter Runner
  • Minute 2: 3 Shoulder to Overhead (ascending weights)
  • Minute 3: 12 KB Goblet Squats (16k/12k)

 

Workout: For Time

10-20-30 

  • Shoulder to Overhead (105/75)
  • Wall Balls (20/14)

-800 Meter Run-

30-20-10

  • Wall Balls (20/14)
  • Shoulder to Overhead (105/75)

CRX: Shoulder to Overhead (135/95) / Wall Balls (30/20)

 

Cardio Option: For Time

10-20-30 

  • GHD Sit Ups
  • Wall Balls (20/14)

-800 Meter Run-

30-20-10

  • Wall Balls (20/14)
  • GHD Sit ups

 

Endurance: Assault Bike + Air Squat Intervals

  • 6 sets :10s SPRINT + 10 Air Squats AFAP

 

Core: 4 Rounds

  • 30 Bicycles
  • :30s Elbow to Knee plank hold