WOD: Tuesday, March 19th, 2019

Posted by & filed under .

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Pass Throughs – 15 Reps
  • PVC Lat Stretch – :30s per side (3 ways)

 

Pre-Game: 4 Rounds 

  • 150 Meter Row OR 100 Meter Runner
  • 3 Hang Power Snatches (ascending weights)
  • 3 Strict Pull ups OR 5 Ring Rows

 

Workout: For Time

  • 500-400-300-200-100(stairs) – Meter Run
  • 20-16-12-8-4 Hang Power Snatches (105/75)
  • 5-4-3-2-1 Rope Climbs

*Rope Climb Modification/Scale: 2:1 Strict Pull ups OR Rope Ascents 

 

Cardio Option: For Time

  • 500-400-300-200-100(stairs) – Meter Run
  • 20-16-12-8-4 Atomic Sit-Ups (25/15)
  • 5-4-3-2-1 Rope Climbs

*Rope Climb Modification/Scale: 2:1 Strict Pull ups OR Rope Ascents 

 

Core: 4 Rounds

  • 10 Hanging Knee Raises
  • :20s Hanging Knee Raise HOLD