WOD: Monday, January 13th, 2020

Posted by & filed under .

Warm-up: Group Dynamic

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

——————————————————————————————————–

Pre-Game: 4 Rounds

  • (7/5) Calorie Row/Bike/Runner
  • 3 Hang Power Cleans (ascending weights)
  • :15s Wall Sit

——————————————————————————————————–

Workout: AMRAP Repeats (:90s Rest b/w)

AMRAP x 9 Minutes

  • 300 Meter Run
  • 18 Wall Balls (20/14)
  • 9 Hang Power Cleans (95/65)

AMRAP x 7 Minutes

  • 200 Meter Run
  • 14 Wall Balls (20/14)
  • 7 Hang Power Cleans (115/85)

AMRAP x 5 Minutes

  • Run the stairs (100 Meter Runner)
  • 10 Wall Balls (20/14)
  • 5 Hang Power Cleans (135/95)

*CRX: Wall Balls (30/20)

Hang Power Cleans (135-155-185, 85-95-105)

*3 Separate Scores (one for each AMRAP)

*1 Rep for every 100 Meters on the run

——————————————————————————————————–

Cardio Option: AMRAP Repeats (:90s Rest b/w)

AMRAP x 9 Minutes

  • 300 Meter Run
  • 18 Wall Balls (20/14)
  • 9 Burpees

AMRAP x 7 Minutes

  • 200 Meter Run
  • 14 Wall Balls (20/14)
  • 7 Burpees

AMRAP x 5 Minutes

  • Run the stairs (100 Meter Runner)
  • 10 Wall Balls (20/14)
  • 5 Burpees

——————————————————————————————————–

Core: 5 Rounds

  • 20 Reach the Ceilings
  • 20 Kick the Ceilings