WOD: Thursday, January 5th, 2023

Posted by & filed under .

Warm-up: Group Dynamic 

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Bird Dogs w/ :03s Pause per rep – 10 Reps (5 per side)
  • Banded Hamstring Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 9 Minute EMOM 

  • Min1: 100 Meter Run 
  • Min2: 5 Deadlifts (ascending weights) 
  • Min3: 5 SLOW Knee Raises + :15s Hanging Knee Raise Hold

——————————————————————————————————–

Workout: For Time 

1 Round 

  • 400 Meter Run 
  • 16 Toes to Bar 
  • 16 Deadlifts (205/135) 

-Then-

2 Rounds 

  • 200 Meter Run 
  • 8 Toes to Bar 
  • 8 Deadlifts (205/135) 

-Then-

4 Rounds 

  • 100 Meter Run 
  • 4 Toes to Bar 
  • 4 Deadlifts (205/135) 

——————————————————————————————————–

Cardio Option: For Time 

1 Round 

  • 400 Meter Run 
  • 16 Toes to Bar 
  • 32 Russian KB Swings (24K/16K)

-Then-

2 Rounds 

  • 200 Meter Run 
  • 8 Toes to Bar 
  • 16 Russian KB Swings (24K/16K)

-Then-

4 Rounds 

  • 100 Meter Run 
  • 4 Toes to Bar 
  • 8 Russian KB Swings (24K/16K)

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations