WOD: Wednesday, April 3rd, 2019

Warm-up: Group Dynamic

  • Banded Lat pull downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 3 Rounds 

  • 30 Double Unders
  • 3 DB/KB Hang Clean and Jerks (ascending weights) *Per side
  • 5 Broad Jumps

 

Workout: 18 Minute Ladder

3, 6, 9, 12, 15, 18, 21, 24, 27, etc…

  • Calorie Row/Bike/Runner
  • DB/KB Hang Clean and Jerks (50/35)(24k/16k)
  • Box Jumps (24″/20″)

*DB/KB Hang clean and jerk reps are per side 

 

Cardio Option: 18 Minute Ladder

3, 6, 9, 12, 15, 18, 21, 24, 27, etc…

  • Calorie Row/Bike/Runner
  • Burpees to a plate (45/25)
  • Box Jumps (24″/20″)

 

Endurance: Assault Bike Tabata 

  • :20s on – :10s off x 8 sets

 

Core: 4 Rounds

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