WOD: Friday, December 6th, 2019

Posted by & filed under .

Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, lateral hops
  • Banded hamstring Stretch – 1 Minute Per side

——————————————————————————————————–

Strength: Deadlift (12 – 15 Minutes)

  • 5 Sets x 1 Rep @90% of 1-Rep Max

——————————————————————————————————–

Workout: For Time

  • (32/24) Calorie Row/Bike/Runner
  • 16 Power Cleans (95/65)
  • 4 Rope Climbs

  • (24/18) Calorie Row/Bike/Runner
  • 12 Power Cleans (95/65)
  • 3 Rope Climbs

  • (16/12) Calorie Row/Bike/Runner
  • 8 Power Cleans (95/65)
  • 2 Rope Climbs

*Rope Climb Scale: 2:1 Rope Ascents (8-6-4), 3:1 Strict Pull Ups (12-9-6)

——————————————————————————————————–

Cardio Option: For Time

  • (32/24) Calorie Row/Bike/Runner
  • 24 Russian KB Swings (24k/16k)
  • 4 Rope Climbs

  • (24/18) Calorie Row/Bike/Runner
  • 18 Russian KB Swings (24k/16k)
  • 3 Rope Climbs

  • (16/12) Calorie Row/Bike/Runner
  • 12 Russian KB Swings (24k/16k)
  • 2 Rope Climbs

——————————————————————————————————–

Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions