WOD: Sunday, October 3rd, 2021

Posted by & filed under .

Warm-up: Group Dynamic 

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

——————————————————————————————————–

Pre-Game: 3 Rounds 

  • (9/7) Calorie Row/Bike/Runner
  • 5 Clean and Jerks (ascending weights) 
  • :15s Hollow Hold 

——————————————————————————————————–

Workout: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station 1: Max Wall Balls (20/14)
  • Station 2: Max Weighted Ab-Mat Sit Ups (20/14)
  • Station 3: Max Clean and Jerks (115/85)
  • Station 4: Max Calorie Row/Bike/Runner
  • Station 5: Rest 

*Score is an accumulation of reps through all stations 

*3 Total scores – one for each interval 

——————————————————————————————————–

Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station 1: Max Wall Balls (20/14)
  • Station 2: Max Weighted Ab-Mat Sit Ups (20/14)
  • Station 3: Max DB Clean and Jerks (50/35) 
  • Station 4: Max Calorie Row/Bike/Runner
  • Station 5: Rest 

——————————————————————————————————–

Strength Work: Strict Pull Ups 

  • Beginner: 4 Sets x 10 SLOW Ring Rows 
  • Intermediate: 4 Sets – :10s Chin Over Bar Hold + 3 Strict Pull Ups
  • Advanced: 4 Sets x 5 Weighted Strict Pull Ups 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (Both Sides)