WOD: Friday, October 19th, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Frog Stretch – 1:30 Hold

 

Strength: Pause Front Squat (12-15 Mins)

  • 4 sets x 2 Reps @90% of 1-Rep max

*3 second pause at the bottom of each rep

 

Workout: AMRAP x 20 Minutes

  • Buy In: 1,000 Meter Row OR Calorie Bike/Runner (60/50)

In Remaining time, AMRAP of:

  • 40 Double Unders
  • 20 Push Press (75/55)
  • 10 DB/KB Box Step ups (50/35)(24k/16k)

*All step ups done to a 20 inch box

 

Cardio Option: AMRAP x 20 Minutes

  • Buy In: 1,000 Meter Row OR Calorie Bike/Runner (60/50)

In Remaining time, AMRAP of:

  • 40 Double Unders
  • 20 GHD Sit ups
  • 10 DB/KB Box Step ups (50/35)(24k/16k)

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions