WOD: Thursday, March 14th, 2019

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Warm-up: Group Dynamic

  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 3 Rounds 

  • Run the stairs
  • 5 Sumo Deadlift High Pulls (ascending weights)
  • 5 KB Goblet Squats (16k/12k)

 

Workout: “Chipper” 

  • 75 Wall Balls (20/14)
  • 500 Meter Run
  • 40 Sumo Deadlift High Pulls (95/65)
  • 300 Meter Run
  • 20 Ring/Matador Dips
  • Run the stairs (100 Meter Runner)

 

Cardio Option: “Chipper” 

  • 75 Wall Balls (20/14)
  • 500 Meter Run
  • 40 American KB Swings (24k/16k)
  • 300 Meter Run
  • 20 Ring/Matador Dips
  • Run the Stairs (100 Meter Runner)

 

Skill Work: Muscle Ups

  • Work on ring or bar muscle up drills or linking reps together

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations