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

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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 

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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 

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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 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions