WOD: Monday, January 3rd, 2021

Posted by & filed under .

Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Couch Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Back Squat (17 Minutes)

  • Build to a heavy single 

*Start of a new base building strength cycle 

  • Monday: 1 Rep Max Back Squat
  • Wednesday: 5 Rep Max Deadlift 
  • Friday: 1 Rep Max Strict Press 

——————————————————————————————————–

Workout: 3 Rounds (1 Minute Stations / :15s of Transition)

  • Station 1: Max 2FOR1 Wall Balls (20/14) 
  • Station 2: Max Burpees over Bar 
  • Station 3: Max Thrusters (95/65) 
  • Station 4: Max Calorie Row OR Bike 
  • Station 5: Rest 

*3 Seperate scores – accumulated reps through each station

——————————————————————————————————–

Cardio Option: 3 Rounds (1 Minute Stations / :15s of Transition)

  • Station 1: Max 2FOR1 Wall Balls (20/14) 
  • Station 2: Max Burpees
  • Station 3: Max KB Goblet Squats (24K/16K) 
  • Station 4: Max Calorie Row OR Bike 
  • Station 5: Rest 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Russian Twists (25/15)