WOD: Sunday, February 3rd, 2019

Posted by & filed under .

Warm-up: Group Dynamic

  • Sumo inchworm Push ups – 5-4-3-2-1 Reps
  • Banded Front Rack Stretch – 1 Minute Per side

 

Pre-Game: 3 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 3 Clean and Jerks (ascending weights)
  • :15s Hollow Hold

 

Workout: For Time

  • Buy In: (50/35) Calorie Row OR (40/35) Calorie Bike/Runner

-Then-

5 Rounds

  • 15 Clean and Jerks (95/65)
  • 20 Ab-Mat Sit ups
  • 300 Meter Run

*Running sub = (21/18) Calorie Bike OR 400 Meter Row 

 

Cardio Option: For Time

For Time

  • Buy In: (50/35) Calorie Row OR (40/35) Calorie Bike/Runner

-Then-

5 Rounds

  • 15 Burpee – Rage Balls (20/15)
  • 20 Ab-Mat Sit ups
  • 300 Meter Run

*Running sub = (25/20) Calorie Bike OR 400 Meter Row 

 

Core: 4 Rounds

  • 15 V-Ups
  • 20 Reach the Ceilings