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
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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
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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
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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)
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Core: 4 Rounds
- 15 Ab-Wheels
- 30 Alt Single Leg V-Ups
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