WOD: Thursday, December 13th, 2018

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Warm-up: Group Dynamic

  • Banded Lat Pull downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds 

  • Calorie Bike/Runner (10/8)
  • 3 Clusters (ascending weights)
  • :15s Ring/Matador Support Hold

 

Workout: 18 Minute Ladder

3,6,9,12,15,18,21,….. etc.

  • Clusters (115/85)
  • Box Jumps (24″/20″)
  • Ring/Matador Dips

*CRX: Box Jumps (30″/24″) and Ring Dips are done out of a Ring Muscle up

*Reps increase by 3 every round, score is last FULL round finished plus any partial reps in next round

Cardio Option: 18 Minute Ladder

3,6,9,12,15,18,21,….. etc.

  • Medicine Ball Cleans (30/20)
  • Box Jumps (24″/20″)
  • Ring/Matador Dips

 

Endurance: Rowing Intervals

  • 5 Sets of :30s sprints + :30s easy row

 

Core: 4 Rounds

  • 30 Bicycles
  • :30s Knee to elbow plank hold (alternate sides per round)