WOD: Sunday, November 28th, 2021

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
  • Bird Dogs W/ Pause – 10 Reps (5 Per side) 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: EMOM x 9 Minutes 

  • Min 1: (10/8) Calorie Row/Bike/Runner 
  • Min 2: 5 Sumo Deadlift High Pulls (ascending weights) 
  • Min 3: 5 Med-ball Push Press + 5 Med-Ball Squats + 5 Wall Balls 

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Workout: 2 Rounds 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner 

-Rest :30s-

AMRAP x 6 Minutes 

  • 4 Sumo Deadlift High Pulls (105/75) 
  • 4 2FOR1 Wall Balls (20/14)
  • 4 Alt DB Box Step Ups (50/35)(24”/20”) 

-Rest 2 Minutes and Repeat-

*4 Total scores – 2 For calorie scores and 2 for AMRAP scores 

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Cardio Option: 2 Rounds 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner 

-Rest :30s-

AMRAP x 6 Minutes 

  • 4 KB Deadlift High Pulls (24K/16K)
  • 4 2FOR1 Wall Balls (20/14)
  • 4 Alt DB Box Step Ups (50/35)(24”/20”) 

-Rest 2 Minutes and Repeat-

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Skill Work: Double Unders 

  • Beginner: Work on linking reps together 
  • Intermediate: EMOM x 5-8 Minutes of 20-30 DU Unbroken
  • Advanced: EMOM x 5-8 Minutes of 45-60 Unbroken 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses w/ Pause 
  • 10 Banded Rotations