WOD: Sunday, December 12th, 2021

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Bike/Runner 
  • 3 Power Snatches (ascending weights)
  • 3 Overhead Squats (ascending weights) 

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

  • Buy In: (18/15) Calorie Row OR (15/12) Calorie Bike/Runner

-Then, in remaining time AMRAP of: 

  • 12 Wall Balls (20/14)
  • 6 Power Snatches (105/75)
  • 3 Overhead Squats (105/75) 

*3 Separate scores – Rounds + Reps for each round 

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

  • Buy In: (18/15) Calorie Row OR (15/12) Calorie Bike/Runner

-Then, in remaining time AMRAP of: 

  • 12 Wall Balls (20/14)
  • 9 American KB Swings (24K/16K)
  • 6 KB Goblet Squats (24K/16K) 

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Accessory Work: Strict Pull Ups 

  • Beginner: 4 Sets x 5 Negatives (As slow as possible on eccentric) 
  • Intermediate: 4 Sets x 3-5 Strict Unbroken Pull Ups 
  • Advanced: 4 Sets x 5 Weighted Strict Pull Ups 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15)
  • 20 Kick the ceilings