WOD: Wednesday, October 18th, 2023
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Bird Dogs w/:03s pause per rep – 10 Reps (5 per side)
- Banded Hamstring Stretch – 1 Minute per side
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Strength: Deadlift (17 Minutes)
4 Sets
- Sets 1 and 2: 5 Reps each at 75% of 1RM
- Sets 3 and 4: 3 Reps each at 80% of 1RM
*Just like week 1 – No Touch n’ go (reset each rep)
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Workout: Ladder + For Time
Part A – Ladder x 12 Minutes
- Buy In: 400 Meter Run
-In remaining time climb the ladder:
4, 8, 12, 16, 20, 24, 28, 32, etc…
- Wall Balls (20/14)
2, 4, 6, 8, 10, 12, 14, 16, etc….
- DB Devils Press (50/35) *half per side
-Rest 2 Minutes-
Part B – For Time
- 200 Meter Run
- 15 Wall Balls (20/14)
- 200 Meter Run
*Two Scores
- Part A: Last Full Round completed + partial reps
- Part B: Time
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Core: 4 Rounds
- 10 KB Pull Throughs (16K/12K)
- 30 Mountain Climbers
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