WOD: Thursday, December 12th, 2024

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 250 Meter Row OR 600 Meter Bike 
  • 5 Deadlifts (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: For Time 

2 Rounds 

  • 45 Double Unders
  • 9 Deadlifts (185/115)
  • 3 Rope Climbs 

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-into-

2 Rounds 

  • 35 Double Unders
  • 7 Deadlifts (205/135)
  • 2 Rope Climbs 

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-into-

2 Rounds 

  • 25 Double Unders
  • 5 Deadlifts (225/155)
  • 1 Rope Climb

*Single Under Scaling:

  • 90 Reps – 70 Reps – 50 Reps

*Rope Climb Scaling Options: 

  • Scale Reps or Distance on the rope 
  • Rope Ascents (6 – 4 – 2 Reps) 
  • Strict Pull Ups (9 – 7 – 5 Reps) 

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Cardio Option: For Time 

2 Rounds 

  • 45 Double Unders
  • 15 Russian KB Swings (24K/16K)
  • 3 Rope Climbs 

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-into-

2 Rounds 

  • 35 Double Unders
  • 12 Russian KB Swings (24K/16K)
  • 2 Rope Climbs 

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-into-

2 Rounds 

  • 25 Double Unders
  • 9 Russian KB Swings (24K/16K)
  • 1 Rope Climb

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Core: 4 Rounds 

  • 20 Alternating V-Ups 
  • 40 Flutter Kicks