WOD: Saturday, November 20th, 2021

Posted by & filed under .

Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of air squats 
  • Couch Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap)

  • (9/7) Calorie Row/Bike/Runner
  • 3 Hang Squat Cleans (ascending weights) 
  • 5 Jump Squats 

——————————————————————————————————–

Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

  • (11/9) Calorie Row / Bike / Runner 
  • 7 Wall Balls (20/14) 
  • 5 Hang Squat Cleans (115/85)

-Rest :90s- 

AMRAP x 7 Minutes 

  • (9/7) Calorie Row / Bike / Runner 
  • 5 Wall Balls (20/14)
  • 3 Hang Squat Cleans (135/95)

-Rest :90s- 

AMRAP x 5 Minutes 

  • (7/5) Calorie Row / Bike / Runner 
  • 3 Wall Balls (20/14)
  • 1 Hang Squat Clean (155/105)

*3 Seperate Scores / One for each AMRAP 

*CRX Weights: 5 Reps (135/95), 3 Reps (155/105), 1 Rep (185/125) 

——————————————————————————————————–

Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

  • (11/9) Calorie Row / Bike / Runner 
  • 7 Wall Balls (20/14) 
  • 7 Atomic Sit Ups (25/15)

-Rest :90s- 

AMRAP x 7 Minutes 

  • (9/7) Calorie Row / Bike / Runner 
  • 5 Wall Balls (20/14)
  • 5 Atomic Sit Ups (25/15)

-Rest :90s- 

AMRAP x 5 Minutes 

  • (7/5) Calorie Row / Bike / Runner 
  • 3 Wall Balls (20/14)
  • 3 Atomic Sit Ups (25/15)

——————————————————————————————————–

Strength Work: Bench Press 

5 Sets 

  • 5 – 1 ¼ Reps @ a moderate weight 

*Bring the bar down to the chest, press up ¼ of the way, 

bring it back down to the chest, and finish with a full press out 

——————————————————————————————————–

Core: 4 Rounds 

  • 20 KB Pull Throughs (16K/12K)
  • :40s Tuck Hold