WOD: Monday, October 7th, 2019

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Warm-up: Group Dynamic

KB Goblet Squat Tabata – 2 Minutes

Couch Stretch – 1 Minute Per side

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Strength: Front Squat (12 – 15 Minutes)  

  • 5 sets x 5 Reps @55 – 60% of 1 Rep max

*Deload week before we retest next week! Make these sets fast and explosive.

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Workout: For Time

  • (50/35) Calorie Row OR (40/30) Calorie Bike/Runner
  • 40 Thrusters (75/55)
  • 30 Alt Box Step Ups (50/35)(24k/16k)
  • 40 Thrusters (75/55)
  • (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

*All Step ups done to a 20” box, ONE DB/KB

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Cardio Option: For Time

  • (50/35) Calorie Row OR (40/30) Calorie Bike/Runner
  • 80 Med-Ball Jump Squats (20/14)
  • 30 Alt Box Step Ups (50/35)(24k/16k)
  • 80 Med-Ball Jump Squats (20/14)
  • (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

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Core: 5 Rounds

  • 30 Flutter Kicks
  • :30s 6 Inch Hold