WOD: Tuesday, April 30th, 2019

Posted by & filed under .

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Pass Throughs – 15 Reps
  • Wrist Stretches – :30s per side x3

——————————————————————————————————–

Pre Game: 4 Rounds

  • 30 Double Unders
  • 5 Shoulder to overhead (ascending reps)
  • 5 KB Goblet Squats (16k/12k)

——————————————————————————————————–

Workout: 4 Rounds

  • 500 Meter Row OR 400 Meter Run
  • 30 Wall Balls (20/14)
  • Shoulder to Overhead (ascending weights / descending reps)

*R1: 10 Reps (115/85), R2: 8 Reps (135/95), R3: 6 Reps (155/105), R4: 4 Reps (185/115)

——————————————————————————————————–

Cardio Option: 4 rounds

  • 500 Meter Row OR 400 Meter Run
  • 30 Wall Balls (20/14)
  • 30 Ab-Mat Sit ups

——————————————————————————————————–

Core: 4 Rounds

  • 15 Ab – Wheels
  • :30s Superman Hold