WOD: Wednesday, January 19th, 2021

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Warm-up: Group Dynamic

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

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Strength: Deadlift (17 Minutes) 

  • Sets 1, 2, and 3: 5 Reps @ 70% of 5RM 
  • Sets 4 and 5: 3 Reps @ 80% of 5RM 

*All reps must be completed with a pause at the floor

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Workout: 2 Rounds 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 18 Double Unders 
  • 12 Wall Balls (20/14)
  • 6 Power Cleans (105/75)

-Rest 2 Minutes-

*4 Seperate scores – 2 for each max cal and 2 for each amrap 

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Cardio Option: 2 Rounds 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 18 Double Unders 
  • 12 Wall Balls (20/14)
  • 6 Russian KB Swings (24K/16K) 

-Rest 2 Minutes-

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations