WOD: Wednesday, August 4th, 2021
Warm-up: Group Dynamic
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- Bird Dogs – 10 Reps w/ Pause (5 Per side)
- Banded Hamstring Stretch – 1 Minute per side
——————————————————————————————————–
Strength: Deadlift (17 Minutes)
- Establish a 1 Rep Max
*Focus on set up and bar path on every single lift as you build up
——————————————————————————————————–
Workout: 4 Rounds
- 18 Weighted Ab-Mat Sit Ups (20/14)
- 12 Sumo Deadlift High Pulls (75/55)
- 9 Pull Ups
- 200 Meter Run
-Rest 1 Minute at the completion of each round
*RX+: 9 Chest 2 Bar Pull Ups
*CRX: 3 Bar/Ring Muscle Ups
*Goal here is to hit each round with as much intensity as possible
——————————————————————————————————–
Cardio Option: 4 Rounds
- 18 Weighted Ab-Mat Sit Ups (20/14)
- 12 Russian KB Swings (24K/16K)
- 9 Pull Ups
- 200 Meter Run
-Rest 1 Minute at the completion of each round
——————————————————————————————————–
Core: 4 Rounds
- 30 Russian Twists (25/15)
- :30s Hollow Hold
There are currently no active social stickers.