WOD: Wednesday, January 13th, 2020

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s plank on hands – :10s of shoulder taps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Strict Press (12 Minutes)

  • Build to a heavy single strict press from the rack

*If you tap out really early take 70-80% of your 

heavy single and complete 3 Sets x 3 Reps  

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Workout: 4 Intervals (4 Minutes ON / 1 Minute OFF) 

  • (21/18) Calorie Row/Runner
  • OR
  • (18/15) Calorie Bike
  • 15 Hand Release Push Ups 

-In remaining time:

  • Max Clean and Jerks (ascending weights)

R1: (95/65)

R2: (105/75)

R3: (115/85)

R4: (135/95) 

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Cardio Option : 4 Intervals (4 Minutes ON / 1 Minute OFF) 

  • (21/18) Calorie Row/Runner
  • OR
  • (18/15) Calorie Bike
  • 15 Hand Release Push Ups 

-In remaining time:

  • Max Burpee – Rage Balls (20/15)

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Endurance: Air Runner Sprints

  • 8 Sets – :10s Sprint + :50s easy jog/walk 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Russian Twists (25/15)