WOD: Thursday, March 7th, 2019

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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: 3 Rounds 

  • Run the stairs
  • 3 DB/KB Hang Clean and Jerks per side
  • :15s Hollow Hold

 

Workout: For Time

2 Rounds

  • 60 Double Unders
  • 30 Ab-Mat sit ups
  • 12 DB/KB Hang Clean and Jerks (50/35)(24k/16k) *6 per side

2 Rounds

  • 40 Double Unders
  • 20 Ab-Mat sit ups
  • 8 DB/KB Hang Clean and Jerks (50/35)(24k/16k) *4 Per side

2 Rounds

  • 20 Double Unders
  • 10 Ab-Mat sit ups
  • 4 DB/KB Hang Clean and Jerks (50/35)(24k/16k) *2 Per side

 

Cardio Option: For Time

2 Rounds

  • 60 Double Unders
  • 30 Ab-Mat sit ups
  • 12 Calorie Row/Bike/Runner

2 Rounds

  • 40 Double Unders
  • 20 Ab-Mat sit ups
  • 8 Calorie Row/Bike/Runner

2 Rounds

  • 20 Double Unders
  • 10 Ab-Mat sit ups
  • 4 Calorie Row/Bike/Runner

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations