WOD: Tuesday, June 15th, 2021

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Bird Dogs – 10 Reps (5 Per side) 
  • Samson Stretch – 1 Minute Per side 

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Pre-Game: 4 Rounds (12 Min Cap)

  • 150 Meter Row/ 100 Meter Run/ 300 Meter Bike
  • 1 Barbell Complex* (ascending weights)
  • :15s Hanging Knee Raise Hold 

*1 Barbell Complex= 3 Deadlifts + 3 Hang Power Cleans + 3 S2OH

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Workout: For Time 

  • 500 Meter Row/ 400 Meter Run/ 1200 Meter Bike
  • 16 Toes 2 Bar 
  • 4 Barbell Complexes (95/65)

-Into-

  • 500 Meter Row/ 400 Meter Run/ 1200 Meter Bike  
  • 12 Toes 2 Bar 
  • 3 Barbell Complexes (115/85)

-Into-

  • 500 Meter Row/ 400 Meter Run/ 1200 Meter Bike 
  • 8 Toes 2 Bar 
  • 2 Barbell Complexes (135/95) 

*CRX: Complex Weights (115/85), (135/95), (155/105)

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Cardio Option: For Time 

  • 500 Meter Row/ 400 Meter Run/ 1200 Meter Bike
  • 16 Toes 2 Bar 
  • 4 KB Complexes (24K/16K)

-Into-

  • 500 Meter Row/ 400 Meter Run/ 1200 Meter Bike  
  • 12 Toes 2 Bar 
  • 3 KB Complexes (24K/16K)

-Into-

  • 500 Meter Row/ 400 Meter Run/ 1200 Meter Bike 
  • 8 Toes 2 Bar 
  • 2 KB Complexes (24K/16K)

*1 KB Complex= 3 KB Deadlifts + 3 Russian KB Swings + 3 Goblet Squats

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s 6-Inch Hold