WOD: Tuesday, April 16th, 2019

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Warm-up: Group Dynamic

  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps
  • Tempo PVC Overhead Squats – 10 SLOW reps
  • Pigeon Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 5 Overhead Squats (ascending weights)
  • :15s Wall Sit

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Workout: Chipper (30 minute cap)

  • 800 Meter Run
  • 60 Weighted Switches (50/35)(24k/16k)
  • 40 Overhead Squats (75/55)
  • 200 Meter Run
  • 40 Overhead Squats (75/55)
  • 60 Weighted Switches (50/35)(24k/16k)
  • 800 Meter Run

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Cardio Option: Chipper (30 minute cap)

  • 800 Meter Run
  • 60 Weighted Switches (50/35)(24k/16k)
  • 80 DB/KB Goblet Squats (50/35)(24k/16k)
  • 200 Meter Run
  • 80 DB/KB Goblet Squats (50/35)(24k/16k)
  • 60 Weighted Switches (50/35)(24k/16k)
  • 800 Meter Run

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Core: 5 Rounds

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