WOD: Tuesday, March 26th, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, lateral hops
  • Samson Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds (12 Minute Cap)

  • Run the stairs
  • 3 Power Cleans (ascending weights)
  • :15s Hanging Knee Raise HOLD

 

Workout: For Time

3 Rounds

  • (12/9) Calorie Row/Bike/Runner
  • 9 Toes 2 Bar
  • 3 Power Cleans (205/125)

-Then-

2 Rounds

  • (15/12) Calorie Row/Bike/Runner
  • 12 Toes 2 Bar
  • 6 Power Cleans (185/115)

-Then-

1 Round

  • (18/15) Calorie Row/Bike/Runner
  • 15 Toes 2 Bar
  • 12 Power Cleans (155/105)

 

Cardio Option: For Time

3 Rounds

  • (12/9) Calorie Row/Bike/Runner
  • 9 Toes 2 Bar
  • 9 Burpee Rage-Balls (20/15)

-Then-

2 Rounds

  • (15/12) Calorie Row/Bike/Runner
  • 12 Toes 2 Bar
  • 12 Burpee Rage-Balls (20/15)

-Then-

1 Round

  • (18/15) Calorie Row/Bike/Runner
  • 15 Toes 2 Bar
  • 15 Burpee Rage-Balls (20/15)

 

Core: 4 Rounds

  • 30 Russian Twists (25/15)
  • :30s Superman Hold