WOD: Thursday, December 12th, 2019

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Couch Stretch – 1 Minute Per side

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Pre-Game: 3 Rounds

  • (9/7) Calorie Row/Bike/Runner
  • 4 Alternating Front Rack Lunges (ascending weights)
  • 3 Front Squats (ascending weights)
  • 2 Shoulder to Overhead (ascending weights)

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Workout: For Time

  • 600 Meter Row / 500 Meter Run / 1500 Meter Bike

2 Rounds

  • 10 Alternating Front Rack Lunges (75/55)
  • 8 Front Squats (75/55)
  • 6 Shoulder to Overhead (75/55)

-into-

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike

2 Rounds

  • 10 Alternating Front Rack Lunges (95/65)
  • 8 Front Squats (95/65)
  • 6 Shoulder to Overhead (95/65)

-into-

  • 400 Meter Row / 300 Meter Run / 900 Meter Bike

2 Rounds

  • 10 Alternating Front Rack Lunges (105/75)
  • 8 Front Squats (105/75)
  • 6 Shoulder to Overhead (105/75)

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Cardio Option: For Time

  • 600 Meter Row / 500 Meter Run / 1500 Meter Bike

2 Rounds

  • 10 Weighted Switches (50/35)(24k/16k)
  • 8 Goblet Squats (50/35)(24k/16k)
  • 6 Hand Release Push Ups

-into-

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike

2 Rounds

  • 10 Weighted Switches (50/35)(24k/16k)
  • 8 Goblet Squats (50/35)(24k/16k)
  • 6 Hand Release Push Ups

-into-

  • 400 Meter Row / 300 Meter Run / 900 Meter Bike

2 Rounds

  • 10 Weighted Switches (50/35)(24k/16k)
  • 8 Goblet Squats (50/35)(24k/16k)
  • 6 Hand Release Push Ups

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Core: 5 Rounds

  • 15 Ab-Wheels
  • 30 Russian Twists (25/15)