WOD: Thursday, October 25th, 2018

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Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • Samson Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • 30 Double Unders
  • 5 Atomic Sit ups (25/15)
  • 3 Overhead Squats (ascending weights)

 

Workout: 4 Rounds (1 Minute stations, :15s transitions)

  • Station 1: Max Calorie Assault Bike/Runner
  • Station 2: Max Overhead Squats (95/65)
  • Station 3: Max Rage Balls (20/15)
  • Station 4: Max Calorie Row
  • Station 5: Rest

*Rounds 1 and 3: Max Calorie Bike

*Rounds 2 and 4: Max Calorie Runner

**Score is a running count through all stations, restart at 0 each round

 

Cardio Option: 4 Rounds (1 Minute stations, :15s transitions)

  • Station 1: Max Calorie Assault Bike/Runner
  • Station 2: Max Jump Squats
  • Station 3: Max Rage Balls (20/15)
  • Station 4: Max Calorie Row
  • Station 5: Rest

 

Skill Work: Kipping Drills

  • work on kipping pull ups, toes 2 bar, arch to hollow swings

 

Core: 4 Rounds

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