WOD: Thursday, April 25th, 2019
Warm-up: Group Dynamic
- PVC Lateral Hop Tabata – 2 Minutes
- Lower Back/Hamstring Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- Run the stairs
- 5 Deadlifts (ascending weights)
- 5 KB Goblet Squats (16k/12k)
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Workout: 18 Minutes Ladder
(2-4-6-8-10-12-14-16-18-20-22-24-26-28- etc….)
- Calorie Row/Bike/Runner
- Deadlifts (205/125)
- Alternating Pistol Squats
*Pistol Modification/Scale: KB Goblet Squat (24k/16k)*
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Cardio Option: 18 Minute Ladder
(2-4-6-8-10-12-14-16-18-20-22-24-26-28- etc….)
- Calorie Row/Bike/Runner
- Russian KB Swings (24k/16k)
- Alternating Pistol Squats
*Pistol Modification/Scale: KB Goblet Squat (24k/16k)
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Endurance: Assault Bike
- 50 Calories For Time
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Core: 4 Rounds
- 15 Long Sit ups
- 30 Bicycles
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