WOD: Tuesday, November 13th, 2018

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Warm-up: Group Dynamic

  • Group Jog- 3 Laps
  • Bird Dogs – 10 Reps per side
  • Samson Stretch – 1 Minute per side

 

Pre-Game: 3 Rounds

  • Run the Stairs
  • 6 Back Rack Lunges (ascending weights)
  • 5 Broad Jumps

 

Workout: “Chipper” For Time

  • 800 Meter Run
  • 40 Back Rack Lunges (75/55)
  • 20 Box Jump Overs (24”/20”)

 

  • 500 Meter Run
  • 30 Back Rack Lunges (75/55)
  • 15 Box Jump Overs (24”/20”)

 

  • 300 Meter Run
  • 20 Back Rack Lunges(75/55)
  • 10 Box Jump Overs (24”/20”)

*Lunges are 1:1 (40 total)

**IF RAINING SUB= Calorie Row/Bike (60/40), (50/35), (40/30)

Cardio Option: “Chipper” For Time

  • 800 Meter Run
  • 40 Weighted Switches (50/35)
  • 20 Box Jump Overs (24”/20”)

 

  • 500 Meter Run
  • 30 Weighted Switches (50/35)
  • 15 Box Jump Overs (24”/20”)

 

  • 300 Meter Run
  • 20 Weighted Switches (50/35)
  • 10 Box Jump Overs (24”/20”)

 

Core: 5 Rounds

  • 15 V-Ups
  • :30s Hollow Hold