WOD: Sunday, January 28th, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 25 Reps
  • Tempo Push ups – 10 Reps (3 count on the way down)
  • Tabata Plank Hold – 2 Minutes (hold knee to elbow for :20)


Pre-Game: 4 Rounds (10 Minute Cap)

  • 300 Meter Run (or Row if it’s raining)
  • 5 Burpees Over Bar
  • 5 Power Snatches (ascending weight)

 

Workout: “AMRAP” Repeats

AMRAP 7 Minutes

  • 50 Double Unders
  • 25 Ab-Mat Sit ups
  • 15 Power Snatches (75/55)

Rest 2 Minutes

AMRAP 7 Minutes

  • 40 Double Unders
  • 20 Ab-Mat sit ups
  • 10 Power Snatches (95/65)

Rest 2 Minutes

AMRAP 7 MInutes

  • 30 Double Unders
  • 15 Ab-Mat Sit ups
  • 5 Power Snatches (115/75)

 

Skill/Endurance: Rowing

  • 3 Sets of 250 Meters as fast as possible, every round should be faster then the last
  • Or work on your body positioning and transfer of power in the row

 

Core: 5 Rounds

  • 20 Long Sit-ups
  • 20 Superman Rocks