WOD: Saturday, January 12th, 2018

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds (12 Minute Cap)

  • Run the stairs
  • 3 Thrusters (ascending weights)
  • :10s Top of Ring/Matador Support hold

 

Workout: 4 Rounds

  • (24/20) Calorie Bike/Runner/Rower
  • 18 Box Jumps (24″/20″)
  • 12 Ring/Matador Dips
  • 6 Thrusters (135/95)

*CRX: Ring Dips are done out of a Ring Muscle Up

 

Cardio Option: 4 Rounds

  • (24/20) Calorie Bike/Runner/Rower
  • 18 Box Jumps (24″/20″)
  • 12 Ring/Matador Dips
  • 12 Med-Ball Cleans (30/20)

 

Strength: Bench Press + Strict Pull ups

  • 5 Sets – 5 Reps Each movement

*pick a moderately heavy weight for the bench press (around 75-85%)

 

Core: 4 Rounds

  • 15 Ab-Wheels
  • :30s Superman Hold