WOD: Thursday, November 15th, 2018

Posted by & filed under .

Warm-up: Group Dynamic

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

 

Pre-Game: 4 Rounds

  • 30 Double Unders
  • 20 Mountain Climbers
  • 3 Front Squats (ascending weights)

 

Workout: EMOM x 20 Minutes

  • Min 1: Assault Bike / Runner :45s
  • Min 2: 12 Front Squats (115/85) *From the Floor
  • Min 3: Calorie Row (12/9)
  • Min 4: 24 Rage Balls (20/15)
  • Min 5: Rest

*Rounds 1 and 3 are on the Assault Bike

*Rounds 2 and 4 are on the Assault Runner

 

Cardio Option: EMOM x 20 Minutes

  • Min 1: Assault Bike / Runner :45s
  • Min 2: 24 Jump Squats
  • Min 3: Calorie Row (12/9)
  • Min 4: 24 Rage Balls (20/15)
  • Min 5: Rest

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations