WOD: Wednesday, October 10th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Shoulder Rotations – 10 Reps per side
  • Pigeon Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds 

  • 150 Meter Row OR 100 Meter Runner
  • 3 Overhead Squats (ascending weights)
  • :15s Plank on Hands

 

Workout: AMRAP Repeats

AMRAP 9 Minutes

  • 400 Meter Run
  • 12 Burpees Over Bar
  • 10 Overhead Squats (75/55)

-Rest :90s-

AMRAP 7 Minutes

  • 300 Meter Run
  • 10 Burpees Over Bar
  • 8 Overhead Squats (95/65)

-Rest :90s-

AMRAP 5 Minutes

  • 200 Meter Run
  • 8 Burpees Over Bar
  • 6 Overhead Squats (115/85)

*CRX: Overhead Squat weights – (115/85), (135/95), (155/105)

 

Cardio Option: AMRAP Repeats

AMRAP 9 Minutes

  • 400 Meter Run
  • 24 Rage Balls (20/14)
  • 12 Burpees

-Rest :90s-

AMRAP 7 Minutes

  • 300 Meter Run
  • 20 Rage Balls (20/14)
  • 10 Burpees

-Rest :90s-

AMRAP 5 Minutes

  • 200 Meter Run
  • 16 Rage Balls (20/14)
  • 8 Burpees

 

Core: 4 Rounds

  • 10 Hanging Knee Raises
  • :20s Hanging Knee Raise Hold