WOD: Wednesday, March 3rd, 2021 *NEW STRENGTH CYCLE STARTS NEXT WEEK (March 8th)

Warm-up: Group Dynamic 

  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
  • Banded Hamstring Stretch – 1 Min per side 

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Pre-Game: EMOM x 9 Minutes 

  • Min 1: (10/8) Calorie Row/Bike/Runner
  • Min 2: 5 Sumo Deadlift High Pulls (ascending weights)
  • Min 3: 15 Segmented Wall Balls 

*5 Med Ball Push Press, 5 Med Ball Front Squats, 5 Wall Balls

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Workout: AMRAP Repeats

AMRAP x 9 Minutes 

  • 200 Meter Run 
  • 14 Wall Balls (20/14)
  • 7 Sumo Deadlift High Pulls (75/55)

-Rest :90s-

AMRAP x 7 Minutes 

  • 200 Meter Run 
  • 10 Wall Balls (20/14)
  • 5 Sumo Deadlift High Pulls (95/65)

-Rest :90s-

AMRAP x 5 Minutes 

  • 200 Meter Run 
  • 6 Wall Balls (20/14)
  • 3 Sumo Deadlift High Pulls (115/85) 

Running Sub: 250 Meter Row / 600 Meter Bike 

*3 Seperate scores (one for each amrap)

  • 1 Rep for every 100 meters complete on run
  • 1 Rep for every 125 meters completed on row
  • 1 Rep for every 300 Meters completed on Bike 

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

AMRAP x 9 Minutes 

  • 200 Meter Run 
  • 14 Wall Balls (20/14)
  • 14 Russian KB Swings (24k/16k)

-Rest :90s-

AMRAP x 7 Minutes 

  • 200 Meter Run 
  • 10 Wall Balls (20/14)
  • 10 Russian KB Swings (24k/16k)

-Rest :90s-

AMRAP x 5 Minutes 

  • 200 Meter Run 
  • 6 Wall Balls (20/14)
  • 6 Russian KB Swings (24k/16k)

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Core: 5 Rounds 

  • 15 Long Sit Ups 
  • 30 DB Side Bends (50/35)