WOD: Friday, November 15th, 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 Min per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • Run to the end of the driveway 
  • 5 Deadlifts (ascending weights) 
  • :15s Hollow Hold 

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Workout: AMRAP x 18 Minutes 

  • 6 Box Jump Overs (24”/20”) 
  • 12 Weighted Ab-Mat Sit Ups (20/14) 
  • 6 Deadlifts (205/135) 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway 

*Score is total # of rounds + reps completed in 18 minutes 

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Cardio Option: AMRAP x 18 Minutes 

  • 6 Box Jump Overs (24”/20”) 
  • 12 Weighted Ab-Mat Sit Ups (20/14) 
  • 12 Rage Balls (20/15) 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway 

*Score is total # of rounds + reps completed in 18 minutes 

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Core: 3 Rounds

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions