WOD: Saturday, November 17th, 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

  • Run the Stairs
  • 3 Squat Cleans (ascending weights)
  • 5 Atomic Sit ups (25/15)

 

Workout: AMRAP x 12 Minutes

  • 200 Meter Run
  • 16 Alternating Pistols (8 per side)
  • 4 Squat Cleans (135/95)

-Immediately following 12 Min AMRAP-

6 Min Window

  • Build to a 1 Rep Max squat Clean

*Two scores, Rounds for the amrap, and heaviest weight lifted

*Pistol Modification= 24 KB Goblet Squats (24k/16k)

**IF RAINING SUB= Calorie Row OR Bike (15/12)

 

Cardio Option: AMRAP x 18 Minutes

  • 200 Meter Run
  • 16 Alternating Pistols (8 Per side)
  • 24 Med Ball Cleans (20/14)

 

Strength: Bench Press

  • 4 sets x 4 Reps @80-85%

 

Core: 5 Rounds

  • 20 Reach the Ceilings
  • 20 Kick the Ceilings