WOD: Wednesday, September 11th, 2024

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Warm-up: Group Dynamic 

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength-Endurance: Every 2:30 Minutes x 5 Rounds 

  • 200 Meter Run 
  • 3 Touch N’ Go Deadlifts 

*All 3 reps must be touch n’ go every round – no singles

*Increase the weight per round 

*Start at around 60% of 1RM and build 

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Workout: Ladder x 16 Minutes 

2, 4, 6, 8, 10, 12, 14, 16, 18, etc…

  • Burpees to a target (pull up bar) 
  • Toes to Bar 
  • Power Cleans (115/85) 

*Every 4 Minutes (not including 0:00) complete:

  • Run to the end of the driveway 

*Score is last FULL round completed + partial reps 

*2 Hand touch standard on burpees 

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Cardio Option: Ladder x 16 Minutes 

2, 4, 6, 8, 10, 12, 14, 16, 18, etc…

  • Burpees to a target (pull up bar) 
  • Toes to Bar 
  • Rage Balls (20/15) 

*Every 4 Minutes (not including 0:00) complete:

  • Run to the end of the driveway 

*Score is last FULL round completed + partial reps 

*2 Hand touch standard on burpees 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 DB Side Bends (50/35)