Workout of the day

Today’s WOD is all about powerful movements and core strength. Push through every rep with good form.

The workout of the day consists of:

3 rounds for time of:

• 21-15-9 reps of:
• Dumbbell Sumo Deadlift (50 lbs / 22.5 kg or 35 lbs / 16 kg)
• Hanging Knee Tucks

Scaling

Beginners:

• Reduce the weight to 25 lbs / 11.25 kg or use a lighter household item.
• Substitute hanging knee tucks with lying leg raises or tuck-ups.

Intermediate:

• Use 35 lbs / 16 kg dumbbells or a moderately weighted household item.
  • Perform hanging knee tucks as prescribed.

RX:

• Use 50 lbs / 22.5 kg dumbbells or more.
  • Perform hanging knee tucks as prescribed.

No equipment

No equipment:

• Substitute dumbbell sumo deadlifts with air squats or use a heavy backpack.
• For hanging knee tucks, perform them lying down or do tuck jumps.

Warmup

• 5 minutes of light cardio (jog in place, jump rope, or brisk walk)
• 3 rounds of:
  • 10 Arm Circles (each direction)
  • 10 Leg Swings (each leg)
  • 5 Inch Worms

Cooldown

• 3 rounds of:
  • 30 seconds Standing Forward Bend
  • 30 seconds Child’s Pose
  • 30 seconds Seated Forward Fold