Pre-Wod:
Dynamic Group Warm-Up
1 Min: Frog
1 Min: Frog Rocks
1 Min: Single Leg Frog Rock
1 Min: Single Leg Frog Rock
1 Min: 5-Step Horse Stance
“Death By 10 M”
Pigeon (2 min/side)
Skill: Sandbag Clean
Workout of the Day for Wednesday, November 1st, 2017:
5 rounds:
15 Calorie Row
5 Sandbag Cleans
—Then: 75 GHD Sit-Up*, or weighted abmat sit-up
*If you are new to GHD, or haven’t done a big set in a while, don’t hit more than 30. General rule is to increase by 10 in total volume.
“After Party”
3 Rounds:
200M Farmer Carry 53/35-lb kb
100M Sled Pull 225/155-lb
50 “Dead Bug” Rocks
Sweat Sessions Workout for Wednesday, November 1st, 2017:
Skill: Rope Climb Technique
24 min AMRAP*:
10 Goblet Squat
10 Side-Plank Reach Through (5 Each Side)
10 Ring Row, Or Pull-Up
*Begin with and Every 3 minutes, Run 200M, or 15 Calorie Bike, or 10 burpees