WOD: Friday, October 12th, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Bird Dogs – 10 Reps per side
  • Frog Stretch – 1:30 Hold

 

Strength: Pause Front Squat (12-15 Mins)

  • 4 sets x 3 Reps @85% of 1-Rep max

*3 second pause at the bottom of each rep

 

Workout: “Chipper” For Time

  • 500 Meter Run
  • 15 Thrusters (95/65)
  • 15 Ring/Matador Dips

-50 Ab-Mat Sit ups-

  • 400 Meter Run
  • 12 Thrusters (95/65)
  • 12 Ring/Matador Dips

-50 Ab-Mat Sit ups-

  • 300 Meter Run
  • 9 Thrusters (95/65)
  • 9 Ring/Matador Dips

*CRX: Ring Muscle ups (5, 4, 3 Reps)

 

Cardio Option: 3 Rounds

  • 800 Meter Run
  • 21 GHD Sit ups
  • 15 Calorie Row/Bike
  • 9 Goblet Squats (24k/16k)

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions