WOD: Wednesday, December 12th, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps
  • Pigeon Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds 

  • Run the Stairs
  • 3 Devils Presses (ascending weights)
  • :15s Wall Sit

 

Workout: Chipper

  • 800 Meter Run OR 1,000 Meter Row
  • 40 Wall Balls (20/14)
  • 20 Devils Press (35/25) (24k/16k)

 

  • 500 Meter Run OR 600 Meter Row
  • 30 Wall Balls (20/14)
  • 15 Devils Press (35/25)(24k/16k)

 

  • 300 Meter Run OR 400 Meter Row
  • 20 Wall Balls (20/14)
  • 10 Devils Press (35/25)(24k/16k)

*Devils Presses can be done with TWO Dumbbells or ONE Kettlebell

 

Cardio Option: Chipper

  • 800 Meter Run OR 1,000 Meter Row
  • 40 Wall Balls (20/14)
  • 40 Burpee-Rage Balls (20/15)

 

  • 500 Meter Run OR 600 Meter Row
  • 30 Wall Balls (20/14)
  • 30 Burpee-Rage Balls (20/15)

 

  • 300 Meter Run OR 400 Meter Row
  • 20 Wall Balls (20/14)
  • 20 Burpee-Rage Balls (20/15)

 

Endurance: Assault Bike Tabata

  • :20s on – :10s off x 8 sets

 

Core: 4 Rounds

  • 10 Hanging Knee Raises
  • :20s Hanging Knee Raise Hold