WOD: Sunday, November 13th, 2022
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
——————————————————————————————————–
Pre-Game: 4 Rounds
- (7/5) Calorie Row/Runner/Bike
- 5 Deadlifts (ascending weights)
- 5 Hanging Knee Raises + :10s Hanging Knee Raise Hold
——————————————————————————————————–
Workout: 2 Intervals
AMRAP x 5 Minutes
- (12/9) Calorie Row/Runner OR (9/6) Calorie Bike
- 36 Double Unders
-Rest 1 Minute-
AMRAP x 5 Minutes
- 6 Deadlifts (205/135)
- 9 Toes to Bar
-Rest 2 Minutes and Repeat-
*4 Total Scores – Rounds + Reps for each AMRAP
*Single under score:
- All 72 single unders = 36 DU
- If you dont complete all 72 SU, divide what you got in half
——————————————————————————————————–
Cardio Option: 2 Intervals
AMRAP x 5 Minutes
- (12/9) Calorie Row/Runner OR (9/6) Calorie Bike
- 36 Double Unders
-Rest 1 Minute-
AMRAP x 5 Minutes
- 9 Russian KB Swings (24K/16K)
- 9 Toes to Bar
-Rest 2 Minutes and Repeat-
——————————————————————————————————–
Core: 5 Rounds
- 10 KB Pull Throughs (16K/12K)
- 20 CrossBody Mountain Climbers
There are currently no active social stickers.