WOD: Monday, September 26th, 2022

Posted by & filed under .

Warm-up: Group Dynamic 

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

——————————————————————————————————–

Pre-Game: 4 Rounds

  • Run to the end of the driveway 
  • 5 Front Squats (ascending weights) 
  • :15s Hanging Knee Raise hold 

——————————————————————————————————–

Workout: For Time 

1 Round 

  • 24 Burpees to a target (pull up bar)
  • 18 Toes to Bar 
  • 12 Front Squats (115/85) 

-Then-

  • 400 Meter Run 

-Into-

2 Rounds 

  • 12 Burpees to a target (pull up bar)
  • 9 Toes to Bar 
  • 6 Front Squats (135/95) 

-Then-

  • 400 Meter Run 

-Into-

3 Rounds 

  • 8 Burpees to a target (pull up bar)
  • 6 Toes to Bar 
  • 4 Front Squats (155/105) 

*CRX weights: (135/95)(155/105)(185/115) 

——————————————————————————————————–

Cardio Option: For Time 

1 Round 

  • 24 Burpees to a target (pull up bar)
  • 18 Toes to Bar 
  • 18 KB Goblet Squats (24K/16K) 

-Then-

  • 400 Meter Run 

-Into-

2 Rounds 

  • 12 Burpees to a target (pull up bar)
  • 9 Toes to Bar 
  • 9 KB Goblet Squats (24K/16K) 

-Then-

  • 400 Meter Run 

-Into-

3 Rounds 

  • 8 Burpees to a target (pull up bar)
  • 6 Toes to Bar 
  • 6 KB Goblet Squats (24K/16K) 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • 30 Flutter Kicks