WOD: Sunday, September 15th, 2024

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Warm-up: Group Dynamic 

  • Bird Dog Tabata – 2 Minutes 
  • :20s Bird Dog Hold – :10s of Active Bird dogs 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row OR Bike 
  • 5 Deadlifts (ascending weights) 
  • :15s Plank on hands 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row OR Bike 

-Rest :30s- 

AMRAP x 6 Minutes 

  • Run to the end of the driveway 
  • 6 Deadlifts (185/115) 
  • 6 Lateral Pogo Burpees 

-Rest 2 Minutes and Repeat- 

*4 Scores:

  • One for each set of max calories 
  • Rounds + Reps for each AMRAP 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row OR Bike 

-Rest :30s- 

AMRAP x 6 Minutes 

  • Run to the end of the driveway 
  • 12 Russian KB Swings (24K/16K) 
  • 6 Lateral Pogo Burpees over KB 

-Rest 2 Minutes and Repeat- 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold