WOD: Sunday, January 23rd, 2021

Warm-up: Group Dynamic

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of shoulder taps 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• (9/7) Calorie Row/Bike/Runner
• 5 Hang Power Cleans (ascending weights) 

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Workout: 8 Rounds (2 Minutes ON / 1 Minute OFF)

ODD Rounds (1, 3, 5, 7) 

• Max Calorie Row/Bike/Runner 

EVEN Rounds (2, 4, 6, 8) 

AMRAP of:

• 4 Burpees Over Bar 
• 4 Hang Power Cleans (135/95) 

*Two total scores – 

• One of total calories completed across all 4 Odd rounds 
• One for total rounds completed across all 4 even rounds 

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Cardio Option: 8 Rounds (2 Minutes ON / 1 Minute OFF)

ODD Rounds (1, 3, 5, 7) 

• Max Calorie Row/Bike/Runner 

EVEN Rounds (2, 4, 6, 8) 

AMRAP of:

• 4 Burpees Over KB
• 8 Russian KB Swings (24K/16K) 

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Accessory Work: Chest 2 Bar 

• Beginner: Work on developing the kipping motion
• Intermediate: 5 Min EMOM x :30s ON / :30s off of fast c2b singles
• Advanced: 5 Min EMOM x :30s on / :30s off of Max C2B sets 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/14)
• :20s Unweighted Hanging Knee Raise Hold