WOD: Friday, December 21st, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • Banded Lat pull downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Min per side

 

Strength: Clean Complex (12-15 Minutes)

  • 4 sets @80-85% of 1 Rep Max Clean

*Complex = 1 below the knee clean + 2 cleans from the floor (power or squat)

 

Workout: 4 Rounds (:45s of work / :15s transition)

  • Station 1: Max Burpees to a plate (45/25)
  • Station 2: Max Sumo DL High pulls (75/55)
  • Station 3: Max Overhead Lunge steps w/plate (45/25)
  • Station 4: Max Calorie Assault Bike/Runner
  • Station 5: Rest

*Rounds 1 and 3 are done on the assault bike, 2 and 4 are done on the assault runner

*Score is a running count through all stations, every round starts back at “0”

 

Cardio Option: 4 Rounds (:45s of work / :15s transition)

  • Station 1: Max Burpees to a plate (45/25)
  • Station 2: Max Ab-Mat sit ups
  • Station 3: Max Overhead Lunge steps w/plate (45/25)
  • Station 4: Max Assault Bike/Runner
  • Station 5: Rest

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back Extensions