WOD: Tuesday, January 15th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds 

  • 150 Meter Row OR 100 Meter Runner
  • 3 Push Press (ascending weights)
  • :10s Hanging Knee Raise Hold

 

Workout: For Time

  • Buy In: 1,000 Meter Row OR 800 Meter Run

-Then-

4 Rounds

  • 48 Double Unders
  • 12 Push Press (135/95)
  • 8 Toes 2 Bar

-Then-

  • Buy Out: 1,000 Meter Row OR 800 Meter Run

 

Cardio Option: For Time

  • Buy In: 1,000 Meter Row OR 800 Meter Run

-Then-

4 Rounds

  • 48 Double Unders
  • 24 Hand Release Push ups
  • 8 Toes 2 Bar

-Then-

  • Buy Out: 1,000 Meter Row OR 800 Meter Run

 

Endurance: Assault Bike Tabata

  • 8 sets x :20s on – :10s off

 

Core: 4 Rounds

  • 15 V-Ups
  • 30 Russian Twists (20/15)