WOD: Thursday, September 19th, 2024

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Warm-up: Group Dynamic

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate squats 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway (150M Runner)
  • 3 Front Squats (ascending weights) 
  • :15s Hollow Hold 

*Barbell is coming from the ground  

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Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: 300 Meter Run 

-In remaining time complete AMRAP of: 

  • Front Squats 
  • AB-Mat Sit Ups 

INTV1: 7 Front Squats (115/85) / 21 Ab-Mat Sit Ups 

INTV2: 5 Front Squats (135/95) / 15 Ab-Mat Sit Ups

INTV3: 3 Front Squats (155/105) / 9 Ab-Mat Sit Ups

*3 Scores – Rounds + Reps per interval

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: 300 Meter Run 

-In remaining time complete AMRAP of: 

  • KB/DB Goblet Squats (24K/16K)(50/35)  
  • AB-Mat Sit Ups 

INTV1: 21 Goblet Squats / 21 Ab-Mat Sit Ups 

INTV2: 15 Goblet Squats / 15 Ab-Mat Sit Ups

INTV3: 9 Goblet Squats / 9 Ab-Mat Sit Ups

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 DB Side Bends (50/35)