WOD WOD, January 14, 2024

WOD – Sun, Jan 14

SPECIFIC WARMUP

3:00 Bike or Row

Dynamic Warm up Coaches Choice

________

25ft. Bear crawl forward

25ft. Bear crawl backward

25ft. Bear crawl lateral left

25ft. Bear crawl lateral right

2 rounds

WOD

DB Bulgarian Split Lunge Drop Setx10 (Checkmark)

2 Sets Complete the following

10x DB Bulgarian split lunge-Right leg

10x DB Bulgarian split lunge-Lower DB weight- Right leg

10x BW Bulgarian split lunge-Right leg

Repeat Left leg

2 minute rest

Last rep of each set of 10 pause hold 5 second.

Hang On (Weight)

Every 3:00 x 4 sets

40 Double Unders/ Modifying

5 DB Deadlift 50/35 35/20

5 DB Hang clean

5 DB SOH

5 DB Front Squat

Pays to be a winner for rest between sets.

Goal is unbroken on all movements, choose a DB weight you can manage mechanics and pushes you.

Cool Down

3×15 Banded face pull

3×10 ea side plank KB/DB pull throughs