WOD: Wednesday, October 27th, 2021

Warm-up: Group Dynamic 

  • Air Squat Tabata – 2 Minutes 
  • :20s Bottom of squat Hold / :10s of SLOW Air Squats 
  • Pigeon Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Squat Clean (17 Minutes) 

5 Sets x 3 Reps 

  • Sets 1 – 3: 3 Reps @ 70% of 1 Rep Max 
  • Sets 4 and 5: 3 Reps @77% of 1 Rep Max 

*Must be all squat cleans 

*Drop singles is preferred so you can focus on the set up

——————————————————————————————————–

Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: (18/15) Calorie Row/Bike/Runner 

-Then in remaining time AMRAP of: 

  • 6 Back Squats (105/75) 
  • 6 Alt Back Rack Lunges (105/75) 
  • 6 Toes 2 Bar 

*Back Squats will come from the floor 

*3 Total Scores – One for each interval 

——————————————————————————————————–

Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: (18/15) Calorie Row/Bike/Runner 

-Then in remaining time AMRAP of: 

  • 12 KB/DB Goblet Squats (50/35)(24K/16K)
  • 12 Alt KB/DB Lunges (50/35)(24K/16K)
  • 6 Toes 2 Bar 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations