WOD: Tuesday, September 5th, 2023

Posted by & filed under .

Warm-up: Group Dynamic 

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of MB Squats 
  • Couch Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Front Squat (17 Minutes) 

  • Build to a 1 rep Max 

*Retest week, be aggressive and shoot for the PR!

——————————————————————————————————–

Workout: AMRAP x 18 Minutes

  • Max Calorie Row/Bike/Runner/Ski 

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

  • 12 Wall Balls (20/14)
  • 3 Hang Squat Cleans (115/85) 

*Score is total # of calories completed in 18 minutes 

——————————————————————————————————–

Cardio Option: AMRAP x 18 Minutes

  • Max Calorie Row/Bike/Runner/Ski 

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

  • 12 Wall Balls (20/14)
  • 6 Atomic Sit Ups (25/15)

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Plate Twists (25/15)
  • 30 DB Side Bends (50/35)