WOD: Tuesday, August 21st, 2018

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Warm-up: Group Dynamic

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

 

Pre-Game: 4 Rounds with partner

  • Run the stairs
  • 5 Front Squats (ascending weights)
  • 5 Broad Jumps

 

Workout: Partner Chipper 

500 Meter Run (together)

  • 42 Box Jump Overs (24/20)
  • 42 Front Squats (135/95) *from the floor

400 Meter Run (together)

  • 30 Box Jump Overs (24/20)
  • 30 Front Squats (135/95) *from the floor

300 Meter Run (together)

  • 18 Box Jump Overs (24/20)
  • 18 Front Squats (135/95) *from the floor

CRX: Same Rep scheme

  • Box Jump Overs (30/24)
  • Front Squats (165/105)

*Split work evenly b/w partners, can not start BBJ until both partners are in the gym

**If solo reps change to 21-15-9

 

Endurance: Assault Runner/Bike Sprints

  • 4 Sets x :15s all out sprint + :45s recovery jog/pedal

 

Core: 5 Rounds

  • 15 Ab-wheels
  • :15s – :30s Hollow Hold