WOD: Monday, October 3rd, 2022

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops
  • Couch Stretch – 1 Minute per side 

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Strength: EMOM x 10 Minutes 

  • Odd Min: (10/8) Calorie Row/Runner OR (9/7) Cal Bike
  • Even Min: Thrusters (ascending weight/descending reps)

Thruster Weight and Reps:

  • 10 Reps (75/55) / (95/65)
  • 8 Reps (95/65) / (105/75)
  • 6 Reps (105/75) / (115/85)
  • 4 Reps (115/85) / (135/95)
  • 2 Reps (135/95) / (155/105) 

*Thrusters should be unbroken and cals should be capped at :50s

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Workout: Every 4 Minutes x 4 Rounds 

  • 250 Meter Row / 200 Meter Run / 600 Meter Bike 
  • 12 Sumo Deadlift High Pulls (75/55) 

-In remaining time complete max reps of: 

  • Med-Ball Box Step Overs (24”/20”) / (20/14) 

*Score is total # of MB-BSO completed across all 4 rounds 

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Cardio Option: Every 4 Minutes x 4 Rounds 

  • 250 Meter Row / 200 Meter Run / 600 Meter Bike 
  • 15 Russian KB Swings (24K/16K) 

-In remaining time complete max reps of: 

  • Med-Ball Box Step Overs (24”/20”) / (20/14)

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Core: 4 Rounds 

  • 20 Alt Single Leg V-Ups 
  • :40s Tuck Hold