WOD: Sunday, April 28th, 2019

Posted by & filed under .

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps

——————————————————————————————————–

Pre-Game: 3 Rounds

  • Run the stairs
  • 5 Sumo Deadlift high pull (ascending weights)
  • :15s Plank on hands

——————————————————————————————————–

Workout: 4 Rounds (1 Minute Stations / :15s Transition)

  • Station 1: Max Calorie Row
  • Station 2: Max Burpees over the bar
  • Station 3: Max Sumo Deadlift High Pulls (75/55)
  • Station 4: Max Calorie Bike OR Runner
  • Station 5: Rest

*Score is a max reps through all stations / reset every round

——————————————————————————————————–

Cardio Option: 4 Rounds (1 Minute Stations / :15s Transition)

  • Station 1: Max Calorie Row
  • Station 2: Max Burpees to a target (pull up bar)
  • Station 3: Max American KB Swings (24k/16k)
  • Station 4: Max Calorie Bike OR Runner
  • Station 5: Rest

*Score is a max reps through all stations / reset every round

——————————————————————————————————–S

Core: 5 Rounds

  • 20 Weighted Reach the ceilings (25/15)
  • 20 Kick the ceilings