WOD: Sunday, March 10th, 2019

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Warm-up: Group Dynamic

  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds 

  • Run the stairs
  • 3 Squat Snatches (ascending weights)
  • 5 KB Goblet Squats (16k/12k)

 

Workout: AMRAP  Repeat

AMRAP x 10 Minutes

  • (18/15) Calorie Row/Bike/Runner
  • 12 Wall Balls (20/14)
  • 6 Squat Snatches (95/65)

-Rest :90s –

AMRAP x 10 Minutes

  • 6 Squat Snatches (95/65)
  • 12 Wall Balls (20/14)
  • (18/15) Calorie Row/Bike/Runner

 

Cardio Option: AMRAP Repeat

AMRAP x 10 Minutes

  • (18/15) Calorie Row/Bike/Runner
  • 12 Wall Balls (20/14)
  • 12 Burpee Rage Balls (20/15)

-Rest :90s –

AMRAP x 10 Minutes

  • 12 Burpee Rage Balls (20/15)
  • 12 Wall Balls (20/14)
  • (18/15) Calorie Row/Bike/Runner

 

Core: 5 Rounds

  • 30 Mountain Climbers
  • :30s Plank on hands