WOD: Wednesday, October 23rd, 2019

Posted by & filed under .

Warm-up: Group Dynamic  

  • Lateral Hop Tabata – 2 Minutes
  • Banded Hamstring Stretch – 1 Min Per side                

——————————————————————————————————–

Pre-Game: 4 Rounds

  • Run the stairs
  • 3-5 Deadlifts (ascending weights)
  • 3 Plyo Push Ups

——————————————————————————————————–

Workout: 4 Rounds

  • 42 Double Unders
  • 14 Hand Release Push Ups
  • 7 Deadlifts (185/115)

*Before each round: 400 Meter Med-Ball Carry (20/14)

CRX: 7 Strict Handstand Push Ups / 7 Deadlifts (245/165)

——————————————————————————————————–

Cardio Option: 4 Rounds

  • 42 Double Unders
  • 14 Hand Release Push Ups
  • 14 Russian KB Swings (24k/16k)

*Before each round: 400 Meter Med-Ball Carry (20/14)

CRX: 7 Strict Handstand Push Ups / 7 Deadlifts (245/165)

——————————————————————————————————–

Core: 4 Rounds

  • 15 Long Sit Ups
  • 30 Bicycle Crunches