WOD: Tuesday, February 19th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps
  • Samson Stretch – 1 Minute Per side

 

Pre-Game: 4 Rounds (12 Minute Cap)

  • Calorie Row/Bike/Runner (9/7)
  • 3 Sumo Deadlift High Pulls  (ascending weights)
  • 5 Tuck Jumps

 

Workout: For Time

3 Rounds

  • 300 Meter Row OR 200 Meter Run
  • 12 Alternating Overhead Lunge Steps (45/25)
  • 6 Sumo Deadlift High Pulls (135/95)

2 Rounds

  • 400 Meter Row OR 300 Meter Run
  • 18 Alternating Overhead Lunge Steps (45/25)
  • 9 Sumo Deadlift High Pulls (115/85)

1 Round

  • 500 Meter Row OR 400 Meter Run
  • 24 Alternating Overhead Lunge Steps (45/25)
  • 12 Sumo Deadlift High Pulls (95/65)

*CRX: 25 Foot Handstand Walk instead of overhead lunges

Cardio Option: For Time

3 Rounds

  • 300 Meter Row OR 200 Meter Run
  • 12 Alternating Overhead Lunge Steps (45/25)
  • 12 Rage Balls (20/15)

2 Rounds

  • 400 Meter Row OR 300 Meter Run
  • 18 Alternating Overhead Lunge Steps (45/25)
  • 18 Rage Balls (20/15)

1 Round

  • 500 Meter Row OR 400 Meter Run
  • 24 Alternating Overhead Lunge Steps (45/25)
  • 24 Rage Balls (20/15)

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations