WOD: Monday, January 10th, 2021

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Warm-up: Group Dynamic

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

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Strength: Back Squat (17 Minutes) 

  • 5 Sets x 5 Reps 

Sets 1, 2, and 3: 5 Reps @ 65% of 1RM 

Sets 4 and 5: 5 Reps @ 75% of 1RM 

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Workout: AMRAP + For Time 

Part A – 12 Min Ladder 

3, 6, 9, 12, 15, 18, 21, 24, etc… 

  • Toes 2 Bar 
  • Thrusters (105/75)
  • Calorie Row/Bike/Runner 

-Rest 2 Minutes- 

Part B – For Time 

  • 12 Thrusters (105/75)
  • 15 Toes 2 Bar 
  • 12 Thrusters (105/75) 

*Two Scores – One for Part A and Part B 

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Cardio Option: AMRAP + For Time 

Part A – 12 Min Ladder 

3, 6, 9, 12, 15, 18, 21, 24, etc… 

  • Toes 2 Bar 
  • Atomic Sit Ups (25/15)
  • Calorie Row/Bike/Runner 

-Rest 2 Minutes- 

Part B – For Time 

  • 12 Atomic Sit Ups (25/15)
  • 15 Toes 2 Bar 
  • 12 Atomic Sit Ups (25/15)

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Core: 4 Rounds 

  • 20 Turkish Sit Ups (20/15) 
  • 40 Flutter Kicks