WOD: Friday, September 29th, 2023
Warm-up: Group Dynamic
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on Hands – :10s of Shoulder Taps
- PVC Lat/Shoulder Stretch – :30s per side x3
——————————————————————————————————–
Pre-Game: 4 Rounds
- (9/7) Calorie Row or Bike
- 5 Hang Power Cleans (ascending weights)
- :15s Plank on hands
——————————————————————————————————–
Workout: For Time
15 – 12 – 9
- Burpees to a Target (pull up bar)
- Hang Power Cleans (105/75)
-Into-
5 – 4 – 3
- Lateral Pogo Burpees
- Hang Power Cleans (155/105)
-Then-
- Buy Out: (60/45) Calorie Row OR (45/30) Calorie Bike
*Burpees must be a two hand touch!
——————————————————————————————————–
Cardio Option: For Time
15 – 12 – 9
- Burpees to a Target (pull up bar)
- Rage Balls (20/15) x2
-Into-
5 – 4 – 3
- Lateral Pogo Burpees
- Rage Balls (20/15) x2
-Then-
- Buy Out: (60/45) Calorie Row OR (45/30) Calorie Bike
——————————————————————————————————–
Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
There are currently no active social stickers.