WOD: Thursday, January 3rd, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 3 Rounds 

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

 

Workout: AMRAP Repeats

9 Minute AMRAP

  • 300 Meter Run
  • 16 Alternating Back Rack Lunges (95/65)
  • 8 Box Jump Overs (24″/20″)

-Rest 2 Minutes-

7 Minute AMRAP

  • 200 Meter Run
  • 12 Alternating Back Rack Lunges (95/65)
  • 6 Box Jump Overs (24″/20)

-Rest 2 Minutes-

5 Minute AMRAP

  • Run the Stairs
  • 8 Alternating Back Rack Lunges (95/65)
  • 4 Box Jump Overs (24″/20)

 

Cardio Option: AMRAP Repeats

9 Minute AMRAP

  • 300 Meter Run
  • 32 Switches
  • 8 Box Jump Overs (24″/20″)

-Rest 2 Minutes-

7 Minute AMRAP

  • 200 Meter Run
  • 24 Switches
  • 6 Box Jump Overs (24″/20)

-Rest 2 Minutes-

5 Minute AMRAP

  • Run the Stairs
  • 16 Switches
  • 4 Box Jump Overs (24″/20)

 

Core: 5 Rounds

  • 30 Mountain Climbers
  • :30s Plank Hold