WOD: Monday, August 12th, 2024

Posted by & filed under .

Warm-up: Group Dynamic

  • Plate Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of plate squats 
  • Couch Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Back Squat (17 Minutes) 

  • Sets 1 and 2: 3 Reps each at 85% of 1RM 
  • Sets 3 and 4: 2 Reps each at 90% of 1RM 

——————————————————————————————————–

Workout: For Time 

  • Buy In: 500 Meter Run 

-Then-

21 – 15 – 9 

  • Toes to Bar 

42 – 30 – 18 

  • DB/KB Goblet Squats (50/35)(24K/16K)

-Then-

  • Buy Out: 500 Meter Run 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)