WOD: Thursday, January 31st, 2019

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Warm-up: Group Dynamic

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

 

Pre-Game: 9 Minute EMOM

  • Minute 1: 150 Meter Row OR 100 Meter Runner
  • Minute 2: 6 Alternating Back Rack Lunges (ascending weights)
  • Minute 3: :15s Top of Pull Up Hold OR Top of Ring Row Hold

 

Workout: “Chipper”

  • 1,000 Meter Row OR 800 Meter Air Runner
  • 30 Alternating Back Rack Lunges (95/65)
  • 15 Strict Pull Ups

 

  • 750 Meter Row OR 500 Meter Air Runner
  • 20 Alternating Back Rack Lunges (95/65)
  • 10 Strict Pull ups

 

  • 500 Meter Row OR 300 Meter Air Runner
  • 10 Alternating Back Rack Lunges (95/65)
  • 5 Strict Pull Ups

 

Cardio Option: “Chipper”

  • 1,000 Meter Row OR 800 Meter Air Runner
  • 100 Switches
  • 15 Strict Pull Ups

 

  • 750 Meter Row OR 500 Meter Air Runner
  • 60 Switches
  • 10 Strict Pull ups

 

  • 500 Meter Row OR 300 Meter Air Runner
  • 40 Switches
  • 5 Strict Pull Ups

 

Core: 5 Rounds

  • 30 Bicycles
  • 30 Muffin Toppers (35/25)