WOD: Monday, November 2nd, 2020
Warm-up: Group Dynamic
- Jump Squat Tabata – 2 Minutes
- :20s bottom of squat hold / :10s of jump squats
- Pigeon Stretch – 1 Minute per side
——————————————————————————————————–
Strength: Clean (12 – 15 Minutes)
- 5 Sets x 2 Reps @80-85%
*Focus on making each double look identical instead of touch and go reps
——————————————————————————————————–
Workout: AMRAP Repeats
AMRAP x 9 Minutes
- 36 Double Unders
- 9 Burpees
- 9 Thrusters (95/65)
-Rest 2 Minutes-
AMRAP x 7 Minutes
- 28 Double Unders
- 7 Bar over Burpees
- 7 Thrusters (95/65)
-Rest 2 Minutes-
AMRAP x 5 Minutes
- 20 Double Unders
- 5 Lateral Pogo Burpees
- 5 Thrusters (95/65)
*3 Seperate scores, one for each AMRAP
——————————————————————————————————–
Cardio Option: AMRAP Repeats
AMRAP x 9 Minutes
- 36 Double Unders
- 9 Burpees
- 9 KB Goblet Squats (24k/16k)
-Rest 2 Minutes-
AMRAP x 7 Minutes
- 28 Double Unders
- 7 Bar over Burpees
- 7 KB Goblet Squats (24k/16k)
-Rest 2 Minutes-
AMRAP x 5 Minutes
- 20 Double Unders
- 5 Lateral Pogo Burpees
- 5 KB Goblet Squats (24k/16k)
——————————————————————————————————–
Core: 4 Rounds
- 15 Tuck Ups
- 30 Bicycle Crunches
There are currently no active social stickers.