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
——————————————————————————————————–
Pre-Game: 4 Rounds (12 Min Cap)
- 100 Meter Run
- 5 Deadlifts (ascending weights)
- :15s Plank On Hands
——————————————————————————————————–
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
——————————————————————————————————–
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
——————————————————————————————————–
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
——————————————————————————————————–
Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
There are currently no active social stickers.