WOD: Wednesday, January 12th, 2021

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Hamstring Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Deadlift (17 Minutes)

  • 5 Sets x 5 Reps 

Sets 1, 2, and 3: 5 Reps @65 % of 5 Rep Max 

Sets 4 and 5: 5 Reps @75 % of 5 Rep Max 

*All Sets must be pause deadlifts

*No dropping from the top but must pause on the ground for :1s

——————————————————————————————————–

Workout: Every 6 Minutes x 3 Rounds 

  • 500 Meter Row / 400 Meter Runner / 1200 Meter Bike 
  • 25 Ab-mat Sit Ups 

-Then, in remaining time, max reps of:

  • Power Cleans (105/75) 

*Score is total # of power cleans across all 3 rounds 

——————————————————————————————————–

Cardio Option: Every 6 Minutes x 3 Rounds 

  • 500 Meter Row / 400 Meter Runner / 1200 Meter Bike 
  • 25 Ab-mat Sit Ups 

-Then, in remaining time, max reps of:

  • American KB Swings (24K/16K) 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Alt Single Leg V-Ups