WOD: Monday, March 18th, 2019
Warm-up: Group Dynamic
- KB Goblet Squat Tabata – 2 Minutes
- Frog Stretch – 1:30 HOLD
Strength: Back Squat (12-15 Minutes)
- 5 sets x 5 Reps @55-65% of 1 Rep max
*De-load week before we test next week, weights should be very light
Workout: For Time
2 Rounds
- (21/18) Calorie Row/Bike/Runner
- 15 Box Jumps (30″/24″)
- 9 Thrusters (95/65)
-Into-
2 Rounds
- (18/15) Calorie Row/Bike/Runner
- 12 Burpee Box Jumps (30″/24″)
- 6 Thrusters (115/85)
-Into-
2 Rounds
- (15/12) Calorie Row/Bike/Runner
- 9 Burpee Box Jump Overs (30″/24″)
- 3 Thrusters (135/95)
*CRX: Thrusters 9@ (115/85), 6@ (155/105), 3@ (185/125)
Cardio Option: For Time
2 Rounds
- (21/18) Calorie Row/Bike/Runner
- 15 Box Jumps (30″/24″)
- 15 Med Ball Squat Jumps (20/14)
-Into-
2 Rounds
- (18/15) Calorie Row/Bike/Runner
- 12 Burpee Box Jumps (30″/24″)
- 12 Med Ball Squat Jumps (20/14)
-Into-
2 Rounds
- (15/12) Calorie Row/Bike/Runner
- 9 Burpee Box Jump Overs (30″/24″)
- 9 Med Ball Squat Jumps (20/14)
Core: 4 Rounds
- 15 Long Sit ups
- 15 V-Ups
There are currently no active social stickers.