WOD: Thursday, December 6th, 2018

Warm-up: Group Dynamic

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

 

Pre-Game: 4 Rounds (12 Minute Cap)

  • 20 Switches
  • :15s Plank On Hands
  • 3 Deadlifts (ascending weights)

 

Workout: AMRAP Repeats

AMRAP 9 Minutes

  • 40 Double Unders
  • 8 Deadlifts (225/155)
  • 4 Ring/Bar Muscle ups

-Rest 2 Min-

AMRAP 7 Minutes

  • 30 Double Unders
  • 6 Deadlifts (225/155)
  • 3 Ring/Bar Muscle ups

-Rest 2 Min-

AMRAP 5 Minutes

  • 20 Double Unders
  • 4 Deadlifts (225/155)
  • 2 Ring/Bar Muscle ups

*Muscle up modification/scale= Ring/Matador Dips (12, 9, 6 Reps)

 

Cardio Option: AMRAP Repeats

AMRAP 9 Minutes

  • 40 Double Unders
  • 20 Russian KB Swings (24k/16k)
  • 4 Ring/Bar Muscle ups

-Rest 2 Min-

AMRAP 7 Minutes

  • 30 Double Unders
  • 15 Russian KB Swings (24k/16k)
  • 3 Ring/Bar Muscle ups

-Rest 2 Min-

AMRAP 5 Minutes

  • 20 Double Unders
  • 10 Russian KB Swings (24k/16k)
  • 2 Ring/Bar Muscle ups

 

Core: 5 Rounds

  • 30 Russian Twists (25/15)
  • 30 Flutter Kicks