WOD: Saturday, October 27th, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • Frog Stretch – 1:30 Hold

 

Pre-game: 4 Rounds

  • Run the stairs
  • 3 Thrusters (ascending weights)
  • :10s Active Hang from pull up bar

 

Workout: For Time

  • (42/36) Calorie Row/Bike/Runner
  • 21 Thrusters (95/65)
  • 21 Pull ups

 

  • (30/24) Calorie Row/Bike/Runner
  • 15 Thrusters (115/85)
  • 15 Pull ups

 

  • (18/12) Calorie Row/Bike/Runner
  • 9 Thrusters (135/95)
  • 9 Pull ups

*CRX: (21 Pull ups, 15 Chest to bar pull ups, 9 Bar Muscle ups)

 

Cardio Option: For Time

  • (42/36) Calorie Row/Bike/Runner
  • 36 Med Ball Cleans (20/14)
  • 21 Pull ups

 

  • (30/24) Calorie Row/Bike/Runner
  • 24 Med Ball Cleans (20/14)
  • 15 Pull ups

 

  • (18/12) Calorie Row/Bike/Runner
  • 12 Med Ball Cleans (20/14)
  • 9 Pull ups

 

Strength: Bench Press

  • Build to a one rep max bench press

 

Core: 4 Rounds

  • 15 Ab-Wheels
  • :30s Superman Hold