WOD: Saturday, January 15th, 2021

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row / 100 Meter Runner/ 300 Meter Bike 
  • 3 Deadlifts (ascending weights) 
  • 3 Hang Squat Cleans (ascending weights) 

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Workout: For Time 

  • 500 Meter Row/ 400 Meter Runner/ 1200 Meter Bike 

-Into-

2 Rounds 

  • 24 Wall Balls (20/14) 
  • 12 Deadlifts (115/85) 
  • 6 Hang Squat Cleans (115/85) 

-Then-

  • 500 Meter Row/ 400 Meter Runner/ 1200 Meter Bike 

-Into-

2 Rounds 

  • 18 Wall Balls (20/14) 
  • 9 Deadlifts (155/105) 
  • 3 Hang Squat Cleans (155/105) 

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Cardio Option: For Time 

  • 500 Meter Row/ 400 Meter Runner/ 1200 Meter Bike 

-Into-

2 Rounds 

  • 24 Wall Balls (20/14) 
  • 24 KB Goblet Squats (24k/16k) 
  • 12 KB Goblet Squats (24k/16k) 

-Then-

  • 500 Meter Row/ 400 Meter Runner/ 1200 Meter Bike 

-Into-

2 Rounds 

  • 18 Wall Balls (20/14) 
  • 18 Russian KB Swings (24K/16K)
  • 9 KB Goblet Squats (24k/16k) 

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Strength Work: Bench Press 

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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Core: 4 Rounds 

  • 30 Russian Twists (25/15)
  • :30s Hollow Hold