WOD: Tuesday, October 18th, 2022

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Samson Stretch – 1 Minute per side

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Strength: Every 2:30 Minutes x 5 Rounds 

  • 200 Meter Run 
  • Touch N’ Go Power Cleans 

                           RX            /            CRX 

  • Rd1: 10 Reps (95/65)     /      (115/85)
  • Rd2: 8 Reps (115/85)     /      (135/95)
  • Rd3: 6 Reps (135/95)     /      (155/105)
  • Rd4: 4 Reps (155/105)   /      (185/115)
  • Rd5: 2 Reps (185/115)   /      (205/125) 

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Workout: 5 Rounds 

  • Run to the end of the driveway (150 M Air Runner)
  • 18 Wall Balls (20/14) 
  • 9 Hang Power Cleans (105/75) 

-Rest 1 Minute at the completion of each round- 

*Score is total time to complete all 5 rounds INCLUDING rest time

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Cardio Option: 5 Rounds 

  • Run to the end of the driveway (150 M Air Runner)
  • 18 Wall Balls (20/14) 
  • 9 Russian KB Swings (24K/16K) 

-Rest 1 Minute at the completion of each round- 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 Plate Twists (25/15)