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
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