WOD: Thursday, February 21st, 2019

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Pass Throughs – 15 Reps
  • Couch Stretch – 1 minute per side

 

Pre-Game: 4 Rounds 

  • 150 Meter Row OR 100 Meter Runner
  • 3 Power Snatches  (ascending weights)
  • 5 KB Goblet Squats (16k/12k)

 

Workout: AMRAP x 24 Minutes

  • 4 Power Snatches (115/85)
  • 8 Toes 2 Bar
  • 16 Alternating Pistol Squats (8 per side)

Every 3 Minutes (not including “0:00”) = Calorie Row/Bike/Runner (12/9)

*CRX: 4 Power Snatches (155/105)

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

 

Cardio Option: AMRAP x 24 Minutes

  • 16 American KB Swings (24k/16k)
  • 8 Toes 2 Bar
  • 16 Alternating Pistol Squats (8 per side)

Every 3 Minutes (not including “0:00”) = Calorie Row/Bike/Runner (12/9)

 

Skill Work: Muscle ups

  • Work on ring/bar swings or linking reps

 

Core: 4 Rounds

  • 15 V-Ups
  • 30 Muffin Toppers (35/25)