WOD: Monday, December 31st, 2018 (MORNING CLASSES ONLY)

Posted by & filed under .

Warm-up: Group Dynamic

  • PVC Lateral hop Tabata – 2 Minutes
  • Banded Hamstring Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds (12 Minute Cap)

  • 150 Meter Row OR 100 Meter Runner
  • 3 Deadlifts (ascending weights)
  • :15s Plank on hands

 

Workout: 4 Rounds

5 Minute AMRAP (:90s Rest b/w)

  • Buy In: (18/15) Calorie Row OR (15/12) Calorie Bike

In Remaining time, AMRAP of:

  • 36 Double Unders
  • 12 Deadlifts (205/135)
  • 6 Burpees Over the bar

*Alternate cardio machines each round (2 on rower and 2 on bike)

 

Cardio Option: 4 Rounds

5 Minute AMRAP (:90s Rest b/w)

  • Buy In: (18/15) Calorie Row OR (15/12) Calorie Bike

In Remaining time, AMRAP of:

  • 36 Double Unders
  • 24 Rage Balls (20/15)
  • 6 Burpees

 

Core: 5 Rounds

  • 20 Reach the ceilings
  • 20 Kick the ceilings