WOD: Thursday, August 8th, 2019

Posted by & filed under .

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Lat stretch – 1 Minute per side

——————————————————————————————————–

Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 3 Overhead Squats (ascending weights)
  • 5 KB Goblet Squats (16k/12k)

——————————————————————————————————–

Workout: For Time

  • Buy In: (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

-Then-

4 Rounds

  • 200 Meter Run
  • 16 Alternating Pistols (8 per side)
  • 8 Overhead Squats (105/75)

-Then-

  • Buy Out: (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

*Pistol Modification/Scale: KB/DB Goblet Squats (50/35)(24k/16k) 16 Reps

–——————————————————————————————————–

Cardio Option: For Time

  • Buy In: (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

-Then-

4 Rounds

  • 200 Meter Run
  • 16 Alternating Pistols
  • 16 Burpee-Rage Balls (20/15)

-Then-

  • Buy Out: (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

——————————————————————————————————–

Core: 5 Rounds

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