WOD: Friday, October 25th, 2024
Warm-up: Group Dynamic
- 2 Minutes of movement
- :20s of lateral hops, up-downs, plank hold on hands
- Rig Assisted Pec Stretch – 1 Minute per side
——————————————————————————————————–
Strength: Bench Press (17 Minutes)
4 Sets x 1 Rep
- Sets 1 and 2: 1 Rep each at 92% of 1RM
- Sets 3 and 4: 1 Rep each at 95% of 1RM
*Partner up with someone and spot each other
*Make sure you rest enough between sets
——————————————————————————————————–
Workout: AMRAP x 16 Minutes
- 20 Ab-Mat Sit Ups
- 10 Deadlifts (155/105)
- 5 Lateral Pogo Burpees
*Every 4 Minutes (not including 0:00) complete:
- 200 Meter Run
*Score is total # of Rounds + Reps completed in 16 Minutes
——————————————————————————————————–
Cardio Option: AMRAP x 16 Minutes
- 20 Ab-Mat Sit Ups
- 15 Russian KB Swings (24K/16K)
- 5 Lateral Pogo Burpees over KB
*Every 4 Minutes (not including 0:00) complete:
- 200 Meter Run
*Score is total # of Rounds + Reps completed in 16 Minutes
——————————————————————————————————–
Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
There are currently no active social stickers.