WOD: Tuesday, June 22nd, 2021

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap)

  • (9/7) Calorie Row/Bike/Runner
  • 5 Deadlifts (ascending weights)
  • :15s Hollow Hold

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • (12/9) Calorie Row/Bike/Runner 
  • 9 Weighted Ab-Mat Sit Ups (20/14)
  • 6 Deadlifts (185/115)

-Rest 2 Minutes-

Part B – For Time 

  • 250 Meter Row/ 200 Meter Run/ 600 Meter Bike 
  • 30 Weighted Ab-Mat Sit Ups (20/14)
  • 250 Meter Row/ 200 Meter Run/ 600 Meter Bike 

*2 Scores, One for Part A (Rounds + Reps) and one for Part B (time)

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • (12/9) Calorie Row/Bike/Runner 
  • 9 Weighted Ab-Mat Sit Ups (20/14)
  • 9 Russian KB Swings (24K/16K)

-Rest 2 Minutes-

Part B – For Time 

  • 250 Meter Row/ 200 Meter Run/ 600 Meter Bike 
  • 30 Weighted Ab-Mat Sit Ups (20/14)
  • 250 Meter Row/ 200 Meter Run/ 600 Meter Bike 

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Strength: Strict Press 

  • Build to a tough 3 rep max Strict Press 

-Then-

Drop Sets 

  • 1 Set @ 95% of 3 Rep Max 
  • 1 Set @90% of 3 Rep Max 

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Knee to Elbow plank Hold