WOD: Tuesday, June 4th, 2019

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Warm-up: Group Dynamic

  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Hamstring Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Minute Cap)

  • 150 Meter Row OR 100 Meter Runner
  • 5 Deadlifts (ascending weights)
  • 5 Tempo Push ups

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Workout: For Time (30 Minute Cap)

  • 800 Meter Run
  • 40 Single Arm DB/KB Push Press (50/35)(24k/16k)
  • 30 Deadlifts (155/105)
  • 20 Ring/Matador Dips
  • (40/30) Calorie Row/Bike/Runner
  • 20 Ring/Matador Dips
  • 30 Deadlifts (155/105)
  • 40 Single Arm DB/KB Push Press (50/35)(24k/16k)
  • 800 Meter Run

*CRX= 30 Deadlifts (225/155) / 10 Ring/Bar Muscle Ups

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Cardio Option: For Time (30 Minute Cap)

  • 800 Meter Run
  • 40 Single Arm DB/KB Push Press (50/35)(24k/16k)
  • 60 Russian KB Swings (24k/16k)
  • 20 Ring/Matador Dips
  • (40/30) Calorie Row/Bike/Runner
  • 20 Ring/Matador Dips
  • 60 Russian KB Swings (24k/16k)
  • 40 Single Arm DB/KB Push Press (50/35)(24k/16k)
  • 800 Meter Run

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Core: 5 Rounds

  • 20 Weighted reach the ceilings
  • 20 Kick the ceilings