WOD: Wednesday, September 28th, 2022

Posted by & filed under .

Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/ :03s Pause – 10 SLOW Reps (5 per side) 
  • Couch Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Every 2:30 x 5 Rounds 

  • 200 Meter Run 
  • 5 Back Squats (ascending weights) 

*Rd1: (135/95), Rd2: (155/105), Rd3: (185/115) 

*Rd4: (205/135), Rd5: (225/155) 

——————————————————————————————————–

Workout: Every 3 Minutes x 5 Rounds 

  • 10 Box Jump Overs (24”/20”)
  • 10 Power Cleans (105/75) 

-In remaining time complete max reps of:

  • Calorie Row OR Bike 

*Score is total # of calories completed across all 5 rounds 

——————————————————————————————————–

Cardio Option: Every 3 Minutes x 5 Rounds 

  • 10 Box Jump Overs (24”/20”)
  • 10 American KB Swings (24K/16K) 

-In remaining time complete max reps of:

  • Calorie Row OR Bike 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)