WOD: Sunday, July 16th, 2023

Posted by & filed under .

Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/ :03s pause per rep – 10 Reps total (5 per side)
  • Banded Hamstring Stretch – 1 Minute per side

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row / 100 Meter Run / 300 Meter Bike 
  • 3 Squat Cleans (ascending weights) 
  • 6 Alt Med-Ball Lunges (20/14)

——————————————————————————————————–

Workout: 3 Intervals (5 Minutes ON / :90s OFF) 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike
  • 12 Med-Ball Box Step Overs (24”/20”)(20/14) 

-In remaining time complete max reps of: 

  • Squat Cleans

Interval1: RX- (135/95), CRX- (185/115)

Interval2: RX- (115/85), CRX- (155/105)

Interval3: RX- (95/65), CRX- (135/95)

*3 Scores – Total Reps completed for each interval

——————————————————————————————————–

Cardio Option: 3 Intervals (5 Minutes ON / :90s OFF) 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike
  • 12 Med-Ball Box Step Overs (24”/20”)(20/14) 

-In remaining time complete max reps of: 

  • Atomic Sit Ups (25/15)

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Turkish Sit Ups (20/15) 
  • 30 Bicycle Crunches