WOD: Friday, October 18th, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute Per side

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Strength: Clean (12 – 15 Minutes)  

  • Build to a one rep max

*Last test day for the week, go for the PR!

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Workout: For Time

(50/35) Calorie Row OR (40/30) Calorie Bike/Runner

  • 40 Ab-Mat Sit Ups
  • 40 Front Squats (75/55)

(40/30) Calorie Row OR (35/25) Calorie Bike/Runner

  • 30 Ab-Mat Sit Ups
  • 30 Front Squats (75/55)

(30/25) Calorie Row OR (30/20) Calorie Bike/Runner

  • 20 Ab-Mat Sit Ups
  • 20 Front Squats (75/55)

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Cardio Option: For Time

(50/35) Calorie Row OR (40/30) Calorie Bike/Runner

  • 40 Ab-Mat Sit Ups
  • 80 Med-Ball Jump Squats (20/14)

(40/30) Calorie Row OR (35/25) Calorie Bike/Runner

  • 30 Ab-Mat Sit Ups
  • 60 Med-Ball Jump Squats (20/14)

(30/25) Calorie Row OR (30/20) Calorie Bike/Runner

  • 20 Ab-Mat Sit Ups
  • 40 Med-Ball Jump Squats (20/14)

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Skill: Open 20.2 Prep

  • Work on any movement you may be nervous about for 20.2!

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Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions