WOD: Sunday, January 27th, 2019
Warm-up: Group Dynamic
- Group Jog – 3 Laps
- Toe Touches – 10 SLOW Reps
- Banded Hamstring Stretch – 1 Minute per side
Pre-Game: 9 Minute Emom
- Minute 1: Calorie Row/Runner (9/7)
- Minute 2: 5 Sumo Deadlift High Pulls (ascending weights)
- Minute 3: :30s Plank on Hands
Workout: For Time
3 Rounds
- 200 Meter Run
- 10 Sumo Deadlift High Pulls (75/55)
- 2 Rounds Of “Sit-up Cindy”
-Then-
2 Rounds
- 300 Meter Run
- 15 Sumo Deadlift High Pulls (75/55)
- 3 Rounds of “Sit-up Cindy”
-Then-
1 Round
- 400 Meter Run
- 20 Sumo Deadlift High Pulls (75/55)
- 4 Rounds of “Sit-up Cindy”
*Sit up Cindy = 5 Pull ups, 10 Push ups, 15 Ab mat sit ups
Cardio Option: For Time
3 Rounds
- 200 Meter Run
- 10 Russian KB Swings (24k/16k)
- 2 Rounds Of “Sit-up Cindy”
-Then-
2 Rounds
- 300 Meter Run
- 15 Russian KB Swings (24k/16k)
- 3 Rounds of “Sit-up Cindy”
-Then-
1 Round
- 400 Meter Run
- 20 Russian KB Swings (24k/16k)
- 4 Rounds of “Sit-up Cindy”
*Sit up Cindy = 5 Pull ups, 10 Push ups, 15 Ab mat sit ups
Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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