WOD: Saturday, December 29th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Pull aparts – 30 Reps
  • Sumo Inchworm Push ups – 5-4-3-2-1

 

Pre-Game: 4 Rounds (12 Minute Cap)

  • 150 Meter Row OR 100 Meter Air Runner
  • 3 Sumo Deadlift High Pulls (ascending weights)
  • :10s top of Ring/Matador support Hold

*If you’re doing the cardio option sub 5 KB Swings for Sumo DL HP

 

Workout: For Time (30 Minute Cap)

  • (80/70) Calorie Row OR Runner
  • 60 Hand Release Push ups
  • 50 Weighted Lunge Steps (50/35)(24k/16k)
  • 40 Sumo Deadlift High Pulls (115/85)
  • 20 Ring/Matador Dips

CRX: Sub 10 Ring/Bar Muscle ups for dips

*Lunge steps are done with 1 DB/KB and are 1:1 (50 each leg)

**Score is either time finished or reps finished in 30 Minutes

Cardio Option: For Time (30 Minute Cap)

  • (80/70) Calorie Row OR Runner
  • 60 Hand Release Push ups
  • 50 Weighted Lunge Steps (50/35)(24k/16k)
  • 40 Russian KB Swings (32K/24k)
  • 20 Ring/Matador Dips

CRX: Sub 10 Ring/Bar Muscle ups for dips

 

Strength: Pause Bench Press

  • Build to a heavy double (3 second descent – 3 second pause at the chest)

 

Core: 4 Rounds

  • 30 Bicycles
  • 30 Muffin Toppers (35/25)