WOD: Thursday, July 21st, 2022

Posted by & filed under .

Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap)

  • 150 Meter Row / 100 Meter Run / 300 Meter Bike 
  • 5 Power Cleans (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

——————————————————————————————————–

Workout: For Time 

15 – 12 – 9 

  • Power Cleans (95/65) 

3 – 2 – 1 

  • Rope Climbs 

-Then-

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

-Then- 

12 – 9 – 6 

  • Power Cleans (105/75) 

3 – 2 – 1 

  • Rope Climbs 

-Then-

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

-Then- 

9 – 6 – 3 

  • Power Cleans (115/85) 

3 – 2 – 1 

  • Rope Climbs 

*CRX: (115/85), (135/95), (155/105) 

*Rope Climb Scaling Options:

  • 6 – 4 – 2 Rope Ascents 
  • 9 – 6 – 3 Strict Pull Ups / Ring Rows

——————————————————————————————————–

Cardio Option: For Time 

15 – 12 – 9 

  • Burpee Rage-Balls (20/15) 

3 – 2 – 1 

  • Rope Climbs 

-Then-

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

-Then- 

12 – 9 – 6 

  • Burpee Rage-Balls (20/15) 

3 – 2 – 1 

  • Rope Climbs 

-Then-

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

-Then- 

9 – 6 – 3 

  • Burpee Rage-Balls (20/15) 

3 – 2 – 1 

  • Rope Climbs 

——————————————————————————————————–

Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold