WOD: Monday, October 17th, 2022
Warm-up: Group Dynamic
- Plank – Push Up Tabata – 2 Minutes
- :20s Plank on hands – :10s of SLOW Push Ups
- Couch Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 150 Meter Row/Ski / 100 M Runner / 300 M Bike
- 3 Shoulder to Overhead (ascending weights)
- 6 Alt Bodyweight Lunges
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Workout: Ladder + For Time
Part A – Ladder x 12 Minutes
3, 6, 9, 12, 15, 18, 21, 24, etc…
- Calorie Row/Bike/Runner/Ski
- DB Box Step Overs (50/35)
- Shoulder To Overhead (115/85)
-Rest 2 Minutes-
Part B – For Time
- 250 Meter Row/Ski – 200 Meter Run – 600 Meter Bike
- 5 DB Box Step Overs (50/35)
- 10 Shoulder To Overhead (115/85)
- 5 DB Box Step Overs (50/35)
- 250 Meter Row/Ski – 200 Meter Run – 600 Meter Bike
*All step over done to a 20” box
*Two Scores:
- Last full round + partial reps for Part A
- Time to complete Part B
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Cardio Option: Ladder + For Time
Part A – Ladder x 12 Minutes
3, 6, 9, 12, 15, 18, 21, 24, etc…
- Calorie Row/Bike/Runner/Ski
- DB Box Step Overs (50/35)
- Burpee-Rage Balls (20/15)
-Rest 2 Minutes-
Part B – For Time
- 250 Meter Row/Ski – 200 Meter Run – 600 Meter Bike
- 5 DB Box Step Overs (50/35)
- 10 Burpee-Rage Balls (20/15)
- 5 DB Box Step Overs (50/35)
- 250 Meter Row/Ski – 200 Meter Run – 600 Meter Bike
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Core: 4 Rounds
- 30 Flutter Kicks
- :30s Hollow Hold
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