WOD: Saturday, December 12th, 2020
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Banded Lat Pull Downs – 10 Reps per side
- Banded Lat / Hip Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Minute Cap)
- 1 Minute Row OR Bike
- 3 Power Cleans (ascending weights)
- 3 Strict Pull Ups
*Increase your intensity on the rower or bike each round
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Workout: For Time
- Buy In: 1000 Meter Row OR 2400 Meter Bike (2.4 Kilometers)
-Then-
20 – 16 – 12 – 8 – 4
- Pull Ups
- Power Cleans (ascending weights)
-Then-
- Buy Out: 1000 Meter Row OR 2400 Meter Bike (2.4 Kilometers)
Rd of 20: (75/55), Rd of 16: (95/65), Rd of 12: (115/85)
Rd of 8: (135/95), Rd of 4: (155/105)
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Cardio Option: For Time
- Buy In: 1000 Meter Row OR 2400 Meter Bike (2.4 Kilometers)
-Then-
20 – 16 – 12 – 8 – 4
- Pull Ups
- Burpee-Rage Balls (20/15)
-Then-
- Buy Out: 1000 Meter Row OR 2400 Meter Bike (2.4 Kilometers)
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Core: 4 Rounds
- 30 Alternating Single Leg V-Ups
- 30 DB Side Bends (50/35)
There are currently no active social stickers.