WOD: Wednesday, December 4th, 2019
Warm-up: Group Dynamic
- Group Jog – 3 Laps
- Banded Shoulder Rotations – 10 Reps per side
- Banded Shoulder Stretch -1 Minute per side
——————————————————————————————————–
Strength: Strict Press (12 – 15 Minutes)
- 5 Sets x 1 Rep @90% of 1 Rep Max
*Switching up the order because of heavy squat cleans from Tuesday!
——————————————————————————————————–
Workout: Every 4 Minutes for 4 Rounds
- 200 Meter Run
- 24 Air Squats
- 12 Push Press (95/65)
- Max Double Under/Calorie Row/Bike/Runner
*Rounds 1 and 3 max DU, Rounds 2 and 4 max cals
*ONE score for this piece, accumulation across all 4 rounds
——————————————————————————————————–
Cardio Option: Every 4 Minutes for 4 Rounds
- 200 Meter Run
- 24 Air Squats
- 12 Hand Release Push Ups
- Max Double Under/Calorie Row/Bike/Runner
*Rounds 1 and 3 max DU, Rounds 2 and 4 max cals
——————————————————————————————————–
Core: 4 Rounds
- 10 Hanging Knee Raises
- 30 Side Crunches
There are currently no active social stickers.