WOD: Tuesday, December 5th, 2023
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 (12 Min Cap)
- 150 Meter Row / 100 Meter Run / 300 Meter Bike
- 5 Deadlifts (ascending weights)
- 5 SLOW Knee Raises
——————————————————————————————————–
Workout: For Time
1 Round
- 54 Double Unders
- 18 Deadlifts (155/105)
- 12 Toes to Bar
-Into-
- 500 Meter Row / 400 Meter Run / 1200 Meter Bike
-Then-
2 Rounds
- 27 Double Unders
- 9 Deadlifts (185/115)
- 6 Toes to Bar
-Into-
- 500 Meter Row / 400 Meter Run / 1200 Meter Bike
-Then-
3 Rounds
- 18 Double Unders
- 6 Deadlifts (205/135)
- 4 Toes to Bar
——————————————————————————————————–
Cardio Option: For Time
1 Round
- 54 Double Unders
- 36 Russian KB Swings (24K/16K)
- 12 Toes to Bar
-Into-
- 500 Meter Row / 400 Meter Run / 1200 Meter Bike
-Then-
2 Rounds
- 27 Double Unders
- 18 Russian KB Swings (24K/16K)
- 6 Toes to Bar
-Into-
- 500 Meter Row / 400 Meter Run / 1200 Meter Bike
-Then-
3 Rounds
- 18 Double Unders
- 12 Russian KB Swings (24K/16K)
- 4 Toes to Bar
——————————————————————————————————–
Core: 4 Rounds
- 15 Ab-Wheels
- 30 Flutter Kicks
There are currently no active social stickers.