WOD: Monday, January 20th, 2020

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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 (15 Minutes)

  • Build to a one rep max Front squat

*Start of a new strength cycle (FS-Clean-Jerk)

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Workout: For Time

3 Rounds

  • 9 Toes 2 Bar
  • 9 Thrusters (95/65)

-(50/35) Calorie Row OR (40/30) Calorie Bike/Runner

3 Rounds

  • 7 Toes 2 Bar
  • 7 Thrusters (95/65)

-(50/35) Calorie Row OR (40/30) Calorie Bike/Runner

3 Rounds

  • 5 Toes 2 Bar
  • 5 Thrusters (95/65)

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Cardio Option: For Time

3 Rounds

  • 9 Toes 2 Bar
  • 18 Med-Ball Jump Squats (20/14)

-(50/35) Calorie Row OR (40/30) Calorie Bike/Runner

3 Rounds

  • 7 Toes 2 Bar
  • 14 Med-Ball Jump Squats (20/14)

-(50/35) Calorie Row OR (40/30) Calorie Bike/Runner

3 Rounds

  • 5 Toes 2 Bar
  • 10 Med-Ball Jump Squats (20/14)

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Core: 4 Rounds

  • 20 Reach the ceilings
  • 20 Kick the ceilings