WOD: Thursday, September 23rd, 2021

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Warm-up: Group Dynamic

  • Jump Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of jump squats 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 1 Minute Row OR Bike 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • :20s Med-Ball Wall Sit 

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Workout: For Time 

  • 120 Wall Balls (20/14) 
  • 80 Alt Front Rack Lunges (105/75) 
  • 40 Calorie Row OR Bike 

*Partition reps as desired 

Examples

  • 10 Rounds (12 Wall Balls – 8 Alt FRL – 4 Cal Row OR Bike)
  • Buy In/Out 20 Cal – 10 Rounds of 12 WB and 8 FRL
  • Buy In 40 Cal Row/Bike – 5 Rounds 24 WB and 16 FRL
  • 8 Rounds – 5 Cal Row/Bike- 10 Alt FRL – 15 WB 
  • Straight Through (Yikes)

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Cardio Option: For Time 

  • 120 Wall Balls (20/14) 
  • 80 Alt DB/KB Lunges (50/35)
  • 40 Calorie Row OR Bike 

*Partition reps as desired 

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Endurance: Assault Bike/Runner Intervals 

2 Sets 

  • 2 Minute Bike/Run @ moderate pace 

-Rest 1:00-

  • 1:30 Bike/Run @ faster pace

-Rest :30s-

  • 1:00 Bike/Run @ fast pace 

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Core: 4 Rounds 

  • 20 KB Pull Throughs (16K/12K)
  • :40 Tuck Hold