WOD: Monday, January 25th, 2021

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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