WOD: Monday, November 12th, 2018

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • 30 Double Unders
  • 3 Clusters (ascending weights)
  • :15s Plank on Hands

 

Workout: AMRAP Repeat

Amrap x 9 Minutes

  • 15 Calorie Row/Bike/Runner
  • 12 Burpees to a Target
  • 9 Clusters (105/75)

-Rest 2 Minutes-

Amrap x 9 Minutes

  • 9 Clusters (105/75)
  • 12 Burpees to a Target
  • 15 Calorie Row/Bike/Runner

*Target = Pull up Bar out of reach

 

Cardio Option: AMRAP Repeats

Amrap x 9 Minutes

  • 15 Calorie Row/Bike/Runner
  • 12 Burpees to a Target
  • 9 DB/KB Front Squats (50/35)(24k/16k)

-Rest 2 Minutes-

Amrap x 9 Minutes

  • 9 DB/KB Front Squats (50/35)(24k/16k)
  • 12 Burpees to a Target
  • 15 Calorie Row/Bike/Runner

*Two DB’s OR KB’s

 

Core: 5 Rounds

  • 20 Reach the Ceilings
  • 20 Kick the Ceilings