WOD: Saturday, February 16th, 2019

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Warm-up: Group Dynamic

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

 

Pre-Game: 4 Rounds (12 Minute Cap)

  • 150 Meter Row OR 100 Meter Run
  • 3 Front Squats (ascending weights) *From the floor
  • :15s Wall Sit

 

Workout: For Time

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

-Then-

4 Rounds

  • 400 Meter Run
  • 12 Alternating Box Step ups (50/35)(24k/16k)
  • 4 Front Squats (205/125) *From the floor

-Then-

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

*All step ups done to a 20 inch box 

 

Cardio Option: For Time

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

-Then-

4 Rounds

  • 400 Meter Run
  • 12 Alternating Box Step ups (50/35)(24k/16k)
  • 12 Medicine Ball Cleans (20/14)

-Then-

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

 

Strength: Bench Press

  • 5 sets x 3 Reps @70-75% of 1-Rep max

 

Core: 4 Rounds

  • 20 Flutter Kicks
  • 20 Kick the Ceilings