WOD: Thursday, October 18th, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of High Knees, butt kicks, pvc lateral hops
  • Pigeon Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Power Snatches (ascending weights)
  • 20 Mountain Climbers

 

Workout: EMOM x 20 Minutes

  • Minute 1: :45s on the Rower/Bike/Runner
  • Minute 2: 12 Burpees over the bar
  • Minute 3: 10 Power Snatches (95/65)
  • Minute 4: Rest

*Switch cardio machines every round

 

Cardio Option: EMOM x 20 Minutes

  • Minute 1: :45s on the Rower/Bike/Runner
  • Minute 2: 18 Plate Burpees
  • Minute 3: 15 Atomic Sit ups (25/15)
  • Minute 4: Rest

 

Endurance: Tabata Assault Bike 

  • :20s on, :10s x 8 sets

 

Core: 4 Rounds

  • 15 Ab-Wheels
  • :30s Superman Hold