WOD: Monday, November 7th, 2022

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Warm-up: Group Dynamic 

  • Air Squat Tabata – 2 Minutes
  • :20s Bottom of squat hold – :10s of SLOW air squats 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Back Squat EMOM 

EMOM x 15 Minutes 

  • Min1: 100 Meter Run 
  • Min2: 5 Back Squats 
  • Min3: Rest 

Rd1 and 2: 75% of 3 Rep Max 

Rd3 and 4: 80% of 3 Rep Max 

Rd5: 85% of 3 Rep Max 

*Last week of sets of 5’s, next week we move to sets of 4

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Workout: AMRAP x 15 Minutes 

  • 24 Double Unders 
  • 6 Alt DB Box Step Ups (50/35)
  • 4 Clusters (115/85) 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway 

*CRX: 6 Alt Pistol Squats 

*All DB Box Step Ups are completed to a 20” box 

*Score is total # of rounds + reps completed in 15 min 

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Cardio Option: AMRAP x 15 Minutes 

  • 24 Double Unders 
  • 6 Alt DB Box Step Ups (50/35)
  • 4 DB Clusters (50/35) *per side 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway 

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Core: 5 Rounds 

  • 15 V-Ups 
  • :30s Hollow Hold