WOD: Thursday, October 20th, 2022
Warm-up: Group Dynamic
- Squat/Lunge Tabata – 2 Minutes
- :20s Bottom of squat hold – :10s of bodyweight lunges
- Pigeon Stretch – 1 Minute per side
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Strength-Endurance: Every 2:30 x 5 Rounds
- 200 Meter Row / 150 Meter Run (driveway) / 300 Meter Bike
- Alternating Front Rack Lunges
Rd1: 10 Reps (95/65) / Rd2: 8 Reps (115/85)
Rd3: 6 Reps (135/95) / Rd4: 4 Reps (155/105)
Rd5: 2 Reps (185/115)
*Lunges can be done off the floor OR off the rack
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Workout: For Time
- 400 Meter Run
-Into-
24 – 18 – 12
- Weighted Ab-Mat Sit Ups (20/14)
12 – 9 – 6
- Deadlifts (155/105)
-Then-
- 400 Meter Run
-Into-
12 – 18 – 24
- Weighted Ab-Mat Sit Ups (20/14)
6 – 9 – 12
- Deadlifts (155/105)
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Cardio Option: For Time
- 400 Meter Run
-Into-
24 – 18 – 12
- Weighted Ab-Mat Sit Ups (20/14)
- Rage Balls (20/15)
-Then-
- 400 Meter Run
-Into-
12 – 18 – 24
- Weighted Ab-Mat Sit Ups (20/14)
- Rage Balls (20/15)
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Core: 4 Rounds
- 20 Alt Single Leg V-Ups
- :40s Tuck Hold
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