WOD: Tuesday, August 3rd, 2021

Posted by & filed under .

Warm-up: Group Dynamic 

  • Air Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of air squats 
  • Couch Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 3 Rounds 

  • Run to the end of the driveway 
  • 6 Alt Front Rack Lunges (ascending weights)
  • 6 Jump Squats 

——————————————————————————————————–

Workout: 2 Rounds 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner 

-Rest 1 Minute-

AMRAP x 8 Minutes 

  • 100 Meter Run 
  • 9 Wall Balls (20/14)
  • 6 Alt Front Rack Lunges (95/65) 

-Rest 2 Minutes-

*4 Total Scores for today – 2 for calories/ 2 for Amrap 

*CRX: 6 Alt Front Rack Lunges (115/85)

——————————————————————————————————–

Cardio Option: 2 Rounds 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner 

-Rest 1 Minute-

AMRAP x 8 Minutes 

  • 100 Meter Run 
  • 9 Wall Balls (20/14)
  • 6 Alt KB Lunges (24K/16K) 

-Rest 2 Minutes-

——————————————————————————————————–

Accessory: Ski/Sandbag OR DBall

4 Sets 

  • (250/200) Meter Ski 
  • 5 Sandbag OR Dball over the shoulder 

*Rest 2 Minutes b/w sets 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 V-Ups 
  • 1:00 of Flutter Kicks