WOD: Tuesday, October 8th, 2024

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Warm-up: Group Dynamic

  • Glute Bridge/Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 5 Deadlifts (ascending weights) 
  • :10s Chin over bar hold 

*If you plan on rope climbing then toss some in 

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Workout: For Time 

1 Round 

  • 18 Burpees Over Bar 
  • 12 Deadlifts (155/105)
  • 2 Rope Climbs 

-Then-

  • 500 Meter Run 

-Into-

2 Rounds

  • 9 Burpees Over Bar 
  • 6 Deadlifts (185/115)
  • 2 Rope Climbs 

-Then-

  • 500 Meter Run 

-Into-

3 Rounds

  • 6 Burpees Over Bar 
  • 4 Deadlifts (205/125) 
  • 2 Rope Climbs 

*Rope Climb Scaling Options:

  • Scale Reps OR Distance 
  • Rope Ascents (4 Reps) 
  • Strict Pull Ups (6 Reps) 

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Cardio Option: For Time 

1 Round 

  • 18 Burpees Over KB
  • 24 Russian KB Swings (24K/16K)
  • 2 Rope Climbs 

-Then-

  • 500 Meter Run 

-Into-

2 Rounds

  • 9 Burpees Over KB 
  • 12 Russian KB Swings (24K/16K)
  • 2 Rope Climbs 

-Then-

  • 500 Meter Run 

-Into-

3 Rounds

  • 6 Burpees Over KB
  • 8 Russian KB Swings (24K/16K)
  • 2 Rope Climbs 

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Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold