The Gym Lake Highlands – 3-Outside/At Home WOD
Location: Lake Highlands High School track
Warm-up
Warm-up (No Measure)
3 Rounds of:
10 Air squats
10 Jumping jacks
10 1/4 burpees
20 Lateral hops
Group stretch
2 Rounds of:
30 High knees in place
30 Fanny wackers in place
10/10 Single leg RDLs
Strength
Push-up Pyramid (4-6-8-10-12-10-8-6-4)
EMOM x 9
Metcon
Metcon (Time)
Option 1:
10 x 200m run
Rest :60 between 200s.
Score is total time for all 10 (including rest)
Metcon (No Measure)
Option 2:
EMOM x 5
15 Jumping air squats
-Rest 2:00-
EMOM x 5
14 Mt climbers
– Rest 2:00-
EMOM x 5
13 Burpees
Metcon (AMRAP – Reps)
Finisher:
Tabata flutter kicks