WOD: Sunday, December 22nd, 2019

Posted by & filed under .

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Toe Touches – 10 SLOW Reps
  • Banded Hamstring Stretch – 1 Minute per side

——————————————————————————————————–

Pre-Game: 9 Minute EMOM

  • Minute 1: Run the stairs
  • Minute 2: 5 Deadlifts (ascending weights)
  • Minute 3: 1 Round of Mini Cindy

*Mini Cindy= 3 Pull Ups, 6 Push Ups, 9 Air Squats

——————————————————————————————————–

Workout: 21 Minute Ladder

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, 26, etc..

  • Deadlifts (185/125)
  • Pull Ups
  • DB/KB Hang Clean and Jerks (50/35)(24k/16k)

Every 3 Rounds INCLUDING START, complete: 200 Meter Run OR 250 Meter Row

Row/Run after rounds= 6, 12, 18, 24

*DB/KB Hang clean and jerks are PER SIDE!

——————————————————————————————————–

Cardio Option: 21 Minute Ladder

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, 26, etc..

  • Calorie Assault Bike
  • Pull Ups
  • Atomic Sit Ups (25/15)

Every 3 Rounds INCLUDING START, complete: 200 Meter Run OR 250 Meter Row

——————————————————————————————————–

Core: 5 Rounds

  • 15 Weighted Reach the Ceilings
  • 30 Bicycle Crunches