FRI 6/14/24 WOD

Warm Up - 2 sets:  30 jumping jacks - 10 alternating Spiderman stretches - 10 push-ups to down dog - 1:00 row, bike, or ski – 1 set:  10 sumo deadlifts (empty barbell) - 10 alternating plank reach-throughs - 10 sumo deadlift + shrug (empty barbell) - 10 up-downs - :20 plank hold - 10 sumo deadlift high pulls (empty barbell) - 10 burpees - :20 plank hold - 5 sumo deadlift high pulls (working weight) - 10 lateral burpees over the barbell - :20 plank hold –

WOD
30 sumo deadlift high pulls L3-75/55 L2-55/35# L1-35/15#
1:00 plank hold
30 lateral burpees over the barbell
1:00 plank hold
30 sumo deadlift high pulls L3-75/55 L2-55/35# L1-35/15#
1:00 plank hold
30 lateral burpees over the barbell
– Plank hold time is accumulated.

For Time

WOD II
:30 bike
:30 rest
– Hold 300/400+ watts.

6 rounds for calories

– Rest 2:00 -
:20 bike
:40 rest
– Hold 350/450+ watts.

6 rounds for calories

Total Calories

Post WOD - 3 sets:  :30 cobra stretch - :30 Spiderman stretch, left - :30 Spiderman stretch, right