WOD: Thursday, March 28th, 2019

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Pass Throughs – 15 Reps
  • Frog Stretch – 1:30 Hold

 

Pre-Game: 4 Rounds (12 Minute Cap)

  • 30 Double Unders
  • 5 Back Squats (ascending weights)
  • :15s Wall Sit

 

Workout: 4 Rounds (1 Min Rest b/w)

5 Minute AMRAP

  • Buy In: 200 Meter Run

-Then AMRAP of-

  • 10 Alternating DB/KB Box Step ups (50/35)(24k/16k)
  • 10 Back Squats (105/75) *From the floor

*Single DB/KB for step ups and all done to a 20″ box

 

Cardio Option: 4 Rounds (1 Min Rest b/w)

5 Minute AMRAP

  • Buy In: 200 Meter Run

-Then AMRAP of-

  • 10 Alternating DB/KB Box Step ups (50/35)(24k/16k)
  • 10 Med Ball Jump Squats (20/14)

 

Skill Work: Ring Dips

  • Work on static holds, lowering your body on the rings, or linking reps together

*Example: Tabata (:20s on – :10s off x 8 sets of ring support hold)

 

Core: 5 Rounds

  • 10 Hanging Knee Raises
  • :20s Hanging knee raise hold