WOD: Thursday, November 18th, 2021

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/ pause – 10 Reps (5 per side)
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

  • 100 Meter Run 
  • 5 Deadlifts (ascending weights) 
  • :15s Plank On Hands 

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Workout: For Time 

2 Rounds

  • 24 Med-Ball Push Press (20/14) 
  • 12 Deadlifts (155/105)
  • 8 Pogo Burpees 

-Then-

  • 400 Meter Run 

-Then-

2 Rounds 

  • 16 Med-Ball Push Press (20/14) 
  • 8 Deadlifts (185/135)
  • 4 Pogo Burpees 

-Then-

  • 400 Meter Run 

-Then-

2 Rounds 

  • 12 Med-Ball Push Press (20/14) 
  • 4 Deadlifts (205/155) 
  • 2 Pogo Burpees 

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Cardio Option: For Time 

2 Rounds

  • 24 Med-Ball Push Press (20/14) 
  • 12 Alt DB Box Step Ups (50/35)
  • 8 Pogo Burpees 

-Then-

  • 400 Meter Run 

-Then-

2 Rounds 

  • 16 Med-Ball Push Press (20/14) 
  • 8 Alt DB Box Step Ups (50/35)
  • 4 Pogo Burpees 

-Then-

  • 400 Meter Run 

-Then-

2 Rounds 

  • 12 Med-Ball Push Press (20/14) 
  • 4 Alt DB Box Step Ups (50/35)
  • 2 Pogo Burpees 

Step Ups are done to a 20” box for everyone

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Accessory Work: Strict Pull Ups 

  • Beginner: Negatives – 4 Sets x 5 Reps 
  • Intermediate: 4 Sets – 3 Strict pull Ups + :10s Chin Over Bar Hold 
  • Advanced: 4 Sets – 3-5 Unbroken Weighted Strict Pull Ups 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations