WOD: Sunday, October 21st, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps
  • Samson Stretch – 1 Minute Per side

 

Pre-Game: 3 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 5 Atomic Sit ups (25/15)
  • 3 Thrusters (ascending weights)

 

Workout: Chipper For Time

  • Calorie Row (50/35) OR Calorie Bike/Runner (40/30)
  • 40 Weighted Switches (35/25)
  • 30 Burpees
  • 20 Thrusters (75/55)
  • 30 Burpees
  • 40 Weighted Switches (35/25)
  • Calorie Row (50/35) OR Calorie Bike/Runner (40/30)

 

Cardio Option: Chipper For Time

  • Calorie Row (50/35) OR Calorie Bike/Runner (40/30)
  • 40 Weighted Switches (35/25)
  • 30 Burpees
  • 20 Med-Ball Squat Cleans (20/14)
  • 30 Burpees
  • 40 Weighted Switches (35/25)
  • Calorie Row (50/35) OR Calorie Bike/Runner (40/30)

 

Core: 4 Rounds

  • 10 Knee Raises
  • :20s Knee Raise Hold