WOD: Friday, April 5th, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Samson Stretch – 1 Minute per side

 

Pre-Game: 3 Rounds

  • Run the stairs
  • 3 Front Squats (ascending weights)
  • :15s Hanging Knee Raise Hold

 

Workout: AMRAP Repeats

AMRAP 9 Minutes

  • 400 Meter Row OR 300 Meter Run
  • 12 Front Squats (115/85)
  • 9 Toes 2 Bar

-Rest :90s-

AMRAP 7 Minutes

  • 300 Meter Row OR 200 Meter Run
  • 9 Front Squats (135/95)
  • 6 Toes 2 Bar

-Rest :90s-

AMRAP 5 Minutes

  • 200 Meter Row OR Run the Stairs (100 meter Runner)
  • 6 Front Squats (155/105)
  • 3 Toes 2 Bar

*Every 100 Meters = 1 Rep 

**Front Squats are from the floor 

 

Cardio Option: AMRAP Repeats 

AMRAP 9 Minutes

  • 400 Meter Row OR 300 Meter Run
  • 12 Medicine Ball Jump Squats (20/14)
  • 9 Toes 2 Bar

-Rest :90s-

AMRAP 7 Minutes

  • 300 Meter Row OR 200 Meter Run
  • 9 Medicine Ball Jump Squats (20/14)
  • 6 Toes 2 Bar

-Rest :90s-

AMRAP 5 Minutes

  • 200 Meter Row OR Run the Stairs (100 meter Runner)
  • 6 Medicine Ball Jump Squats (20/14)
  • 3 Toes 2 Bar

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back Extensions