WOD: Tuesday, September 1st, 2020

Posted by & filed under .

Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, Frankenstein Kicks, Jump Squats
  • Quad – Hamstring Stretch – 1 Min per side

——————————————————————————————————–

Pre-Game: 3 Rounds 

  • 250 Meter Row 
  • 5 Thrusters (ascending weights)
  • 5 Tempo Push Ups 

Rd1: Empty bar, Rd2: Light weight, Rd3: Game weight

——————————————————————————————————–

Workout: AMRAP + Max Lift 

Minutes 0:00 – 14:00, AMRAP of:

  • (13/11) Calorie Row 
  • 11 Thrusters (95/65)
  • 9 Burpees Over Bar 

Rest 2 Minutes (14:00 – 16:00) 

Minutes 16:00 – 22:00 

  • Establish a heavy single front squat from the floor

*Two scores – Rounds/Reps for Part A and heaviest weight lifted in Part B

——————————————————————————————————–

Cardio Option: AMRAP + For Time

Minutes 0:00 – 14:00, AMRAP of:

  • (13/11) Calorie Row 
  • 11 DB/KB Goblet Squats (24k/16k)(50/35)
  • 9 Burpees Over DB/KB 

Rest 2 Minutes (14:00 – 16:00) 

Minutes 16:00 – 22:00, For Time (6 min Cap)

  • (30/24) Calorie Row 
  • 24 DB/KB Goblet Squats 
  • 18 Burpees Over DB/KB 

——————————————————————————————————–

Core: 4 Rounds

  • 30 Flutter Kicks
  • :30s Hollow Hold