WOD: Saturday, October 5th, 2019

Posted by & filed under .

Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps
  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute Per side

——————————————————————————————————–

Pre-Game: 4 Rounds

  • (7/5) Calorie Row/bike/runner
  • 3 Ground to overhead (ascending weights)
  • 3 Strict Pull Ups OR 5 Ring Rows

——————————————————————————————————–

Workout: For Time

18 – 15 – 12 – 9 – 6

  • Ground to Overhead (105/75)
  • Pull Ups

*B/W Rounds complete= 300 Meter Med Ball Carry (20/14)

——————————————————————————————————–

Cardio Option: For Time

18 – 15 – 12 – 9 – 6

  • Rage Balls (20/15) x 2
  • Pull Ups

*B/W Rounds complete= 300 Meter Med Ball Carry (20/14)

——————————————————————————————————–

Strength: Bench Press

  • 5 sets x 1 Reps @85-90% of 1 rep max

——————————————————————————————————–

Core: 4 Rounds

  • 30 Bicycle Crunches
  • :30s Hollow Hold