WOD: Friday, November 16th, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :15s Of High Knees and Butt Kicks
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps

 

Pre-Game: 3 Rounds

  • 150 Meter Row OR 100 Meter Run
  • 3 Sumo Deadlift High Pulls (ascending weights)
  • :10s Handstand Hold OR Plank On Hands

 

Workout: AMRAP x 20 Minutes

  • Buy In: 800 Meter Run

-In remaining time AMRAP of:

  • 40 Double Unders
  • 20 Sumo Deadlift High Pulls (75/55)
  • 10 Handstand Push ups

*HSPU Modification/Scale= 10 Strict Press (75/55)

**IF RAINING SUB= Calorie Bike (60/40) OR 1,000 Meter Row

Cardio Option: 3 Rounds

  • 500 Meter Run
  • 30 GHD Sit ups
  • 20 Burpee Box Jump Overs (24”/20)

 

Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions