WOD: Sunday, January 27th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Toe Touches – 10 SLOW Reps
  • Banded Hamstring Stretch – 1 Minute per side

 

Pre-Game: 9 Minute Emom

  • Minute 1: Calorie Row/Runner (9/7)
  • Minute 2: 5 Sumo Deadlift High Pulls (ascending weights)
  • Minute 3: :30s Plank on Hands

 

Workout: For Time

3 Rounds

  • 200 Meter Run
  • 10 Sumo Deadlift High Pulls (75/55)
  • 2 Rounds Of “Sit-up Cindy”

-Then-

2 Rounds

  • 300 Meter Run
  • 15 Sumo Deadlift High Pulls (75/55)
  • 3 Rounds of “Sit-up Cindy”

-Then-

1 Round

  • 400 Meter Run
  • 20 Sumo Deadlift High Pulls (75/55)
  • 4 Rounds of “Sit-up Cindy”

*Sit up Cindy = 5 Pull ups, 10 Push ups, 15 Ab mat sit ups 

 

Cardio Option: For Time

3 Rounds

  • 200 Meter Run
  • 10 Russian KB Swings (24k/16k)
  • 2 Rounds Of “Sit-up Cindy”

-Then-

2 Rounds

  • 300 Meter Run
  • 15 Russian KB Swings (24k/16k)
  • 3 Rounds of “Sit-up Cindy”

-Then-

1 Round

  • 400 Meter Run
  • 20 Russian KB Swings (24k/16k)
  • 4 Rounds of “Sit-up Cindy”

*Sit up Cindy = 5 Pull ups, 10 Push ups, 15 Ab mat sit ups 

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations