WOD: Wednesday, August 7th, 2019
Warm-up: Group Dynamic
- Jumping Jack – 30 Reps
- Bird Dogs – 10 Reps per side
- Banded Hamstring Stretch – 1 Minute Per side
——————————————————————————————————–
Strength: Deadlift (12 – 15 Minute Cap)
- 3 Sets x 5 Reps @80% of 1 Rep Max
——————————————————————————————————–
Workout: For Time
- 400 Meter Run
- 40 Double Unders
- 20 Power Cleans (95/65)
- 4 Rope Climbs
- 300 Meter Run
- 30 Double Unders
- 15 Power Cleans (115/85)
- 3 Rope Climbs
- 200 Meter Run
- 20 Double Unders
- 10 Power Cleans (135/95)
- 2 Rope Climbs
*CRX: 20 (135/95), 15 (155/105), 10 (185/115)
**Rope Climb Scale= 3:1 Strict Pull Ups (12/9/6) OR 2:1 Rope Ascents (8/6/4)
***Raining Sub= Bike Meters (1200/900/600) OR Row Meters (500/400/300)
——————————————————————————————————–
Cardio Option: For Time
- 400 Meter Run
- 40 Double Unders
- 40 Russian KB Swings (24k/16k)
- 4 Rope Climbs
- 300 Meter Run
- 30 Double Unders
- 30 Russian KB Swings (24k/16k)
- 3 Rope Climbs
- 200 Meter Run
- 20 Double Unders
- 20 Russian KB Swings (24k/16k)
- 2 Rope Climbs
——————————————————————————————————–
Core: 4 Rounds
- 10 Hanging Knee Raises
- :20s Hanging Knee Raise Hold
There are currently no active social stickers.