WOD: Monday, January 25th, 2021
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Spiderman Lunges – 10 Reps per side
- Couch Stretch – 1 Minute per side
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Strength: Back Squat (15 Minutes)
- 5 Sets x 3 Reps @ 75-80% of 1 Rep Max
*Sets 1-3: :03s pause on each rep
*Sets 4-5: No pause
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Workout: AMRAP + For Time
Part A – AMRAP x 15 Minutes
- 5 Burpees Over Rower
- 10 Hang Power Cleans (95/65)
- 15 Wall Balls (20/14)
-Rest 2 Minutes-
Part B – For Time
- 500 Meter Row
*Find a tough pace to hold for the row and try to stick to it
*Two scores – one for the AMRAP and a time for the row
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Cardio Option: AMRAP + For Time
Part A – AMRAP x 15 Minutes
- 5 Burpees Over Rower
- 10 Russian KB Swings (24k/16k)
- 15 Wall Balls (20/14)
-Rest 2 Minutes-
Part B – For Time
- 500 Meter Row
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Core: 5 Rounds
- 15 V-Ups
- 30 Side Crunches
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