WOD: Monday, March 18th, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Frog Stretch – 1:30 HOLD

 

Strength: Back Squat (12-15 Minutes)

  • 5 sets x 5 Reps @55-65% of 1 Rep max

*De-load week before we test next week, weights should be very light

 

Workout: For Time

2 Rounds

  • (21/18) Calorie Row/Bike/Runner
  • 15 Box Jumps (30″/24″)
  • 9 Thrusters (95/65)

-Into-

2 Rounds

  • (18/15) Calorie Row/Bike/Runner
  • 12 Burpee Box Jumps (30″/24″)
  • 6 Thrusters (115/85)

-Into-

2 Rounds

  • (15/12) Calorie Row/Bike/Runner
  • 9 Burpee Box Jump Overs (30″/24″)
  • 3 Thrusters (135/95)

*CRX: Thrusters 9@ (115/85), 6@ (155/105), 3@ (185/125)

 

Cardio Option: For Time

2 Rounds

  • (21/18) Calorie Row/Bike/Runner
  • 15 Box Jumps (30″/24″)
  • 15 Med Ball Squat Jumps (20/14)

-Into-

2 Rounds

  • (18/15) Calorie Row/Bike/Runner
  • 12 Burpee Box Jumps (30″/24″)
  • 12 Med Ball Squat Jumps (20/14)

-Into-

2 Rounds

  • (15/12) Calorie Row/Bike/Runner
  • 9 Burpee Box Jump Overs (30″/24″)
  • 9 Med Ball Squat Jumps (20/14)

 

Core: 4 Rounds

  • 15 Long Sit ups
  • 15 V-Ups