WOD: Monday, September 3rd, 2018 (7:30, 8:30, and 9:30 am CLASSES ONLY)

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Single Leg Glute Bridges – 10 Reps per side
  • Banded Hamstring Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds (with partner)

  • Run the Stairs
  • 3-5 Deadlifts (ascending weights)
  • :15s Plank on Hands

 

Workout: “Partner WOD” For Time

  • 500 Meter Run (together)
  • 50 Deadlifts (185/115)
  • 50 ab-mat sit ups (each)

 

  • 400 Meter Run (together)
  • 40 Deadlifts (205/135)
  • 40 ab-mat sit ups (each)

 

  • 300 Meter Run (together)
  • 30 Deadlifts (255/165)
  • 30 ab-mat sit ups (each)

*Split deadlifts evenly between both partners 

*Partners can only start on deadlifts once both are through the door

*If solo, rep scheme becomes, 25-20-15 for the deadlifts

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations