WORKOUTS POSTED IN ADVANCE
Workouts have been posted a week and a half in advance. Please make sure you check the right date for the correct workout of the day. ENJOY 🙂
Today's WOD
WOD: Saturday, December 9th, 2023
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Bird Dogs w/ :03s Pause per rep – 10 Reps (5 per side)
- Banded Hamstring Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway (150 M Air Runner)
- 5 Deadlifts (ascending weights)
- :10s Dead Hang from the pull up bar
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Workout: For Time
- Buy In: 400 Meter Farmers Carry (50/35)(24K/16K)
-Then-
4 Rounds
- 15 Burpees to a Target (pull up bar)
- 12 Toes to Bar
- 9 Deadlifts (225/155)
-Then-
- Buy In: 400 Meter Farmers Carry (50/35)(24K/16K)
*Two hand touch on the burpees
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Cardio Option: For Time
- Buy In: 400 Meter Farmers Carry (50/35)(24K/16K)
-Then-
4 Rounds
- 15 Burpees to a Target (pull up bar)
- 12 Toes to Bar
- (15/12) Calorie Row
-Then-
- Buy In: 400 Meter Farmers Carry (50/35)(24K/16K)
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Strength: Bench Press
- Establish a heavy single
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Core: 4 Rounds
- 20 Weighted Reach the ceilings (25/15)
- 20 Kick the ceilings
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