WOD: Sunday, November 21st, 2021

Posted by & filed under .

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x3 

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 3 Power Snatches (ascending weights) 
  • :15s Hanging knee raise hold 

——————————————————————————————————–

Workout: 3 Ladders For Time 

9 – 6 – 3 

  • Power Snatches (105/75)
  • Toes 2 Bar 

*Between ladders complete:

  • 500 Meter Run 

*Runs are to be completed after the first and second ladder

*Workout ends on Toes 2 Bar 

——————————————————————————————————–

Cardio Option: 3 Ladders For Time 

18 – 12 – 6 

  • Alt DB Power Snatches (50/35)

9 – 6 – 3 

  • Toes 2 Bar 

*Between ladders complete:

  • 500 Meter Run 

——————————————————————————————————–

Endurance Work: Tabata Assault Bike 

8 Sets 

  • :20s ON / :10s OFF 

*Goal is max calories across all 8 round. 

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Turkish Sit Ups 
  • 20 Flutter Kicks 

*10 per side