WOD: Wednesday, August 28th, 2019

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Warm-up: Group Dynamic                      

  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps
  • Banded Hamstring Stretch – 1 Minute per side

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Strength: Deadlift (12 – 15 Minutes)

  • Build to a one rep max

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Workout: For Time

– (21/18) Calorie Row / Bike / Runner –

  • 18 Hang Power Cleans (105/75)
  • 4 Rope Climbs

– (21/18) Calorie Row / Bike / Runner –

  • 15 Hang Power Cleans (105/75)
  • 3 Rope Climbs

– (21/18) Calorie Row / Bike / Runner –

  • 12 Hang Power Cleans (105/75)
  • 2 Rope Climbs

– (21/18) Calorie Row / Bike / Runner –

  • 9 Hang Power Cleans (105/75)
  • 1 Rope Climb

*Rope Climb Scale= 2:1 Rope Ascents (8-6-4-2) OR 3:1 Strict Pull Ups (12-9-6-3)

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Cardio Option: For Time

– (21/18) Calorie Row / Bike / Runner –

  • 30 Russian KB Swings (24k/16k)
  • 4 Rope Climbs

– (21/18) Calorie Row / Bike / Runner –

  • 24 Russian KB Swings (24k/16k)
  • 3 Rope Climbs

– (21/18) Calorie Row / Bike / Runner –

  • 18 Russian KB Swings (24k/16k)
  • 2 Rope Climbs

– (21/18) Calorie Row / Bike / Runner –

  • 12 Russian KB Swings (24k/16k)
  • 1 Rope Climb

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Core: 5 Rounds

  • 15 Ab-Wheels
  • 30 Mountain climbers