WOD: Wednesday, November 9th, 2022

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Warm-up: Group Dynamic 

  • Glute Bridge Tabata – 2 Minutes
  • :20s Glute Bridge Hold – :10s of Hip Thrusts
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Touch N’ Go Power Clean EMOM

EMOM x 10 Minutes 

  • Min1: (12/9) Calorie Row/Ski OR (9/7) Calorie Bike 
  • Min2: 5 Touch N’ Go Power Cleans 

Rd1 and 2: 75% of 3 Rep Max 

Rd3 and 4: 80% of 3 Rep Max 

Rd5: 85% of 3 Rep Max 

*:50s Time cap on calories 

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Workout: For Time 

6 – 12 – 18 

  • Sumo Deadlift High Pulls (75/55) 
  • Alt Front Rack lunges (75/55) 
  • Calorie Row/Runner/Bike 

-Then-

  • 50 Ab-Mat Sit Ups 

-Then-

18 – 12 – 6 

  • Sumo Deadlift High Pulls (75/55) 
  • Alt Front Rack lunges (75/55) 
  • Calorie Row/Runner/Bike 

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Cardio Option: For Time 

6 – 12 – 18 

  • KB High Pulls (24K/16K)
  • Alt KB lunges (24K/16K)
  • Calorie Row/Runner/Bike 

-Then-

  • 50 Ab-Mat Sit Ups 

-Then-

18 – 12 – 6 

  • KB High Pulls (24K/16K)
  • Alt KB lunges (24K/16K)
  • Calorie Row/Runner/Bike 

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Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • :30s Side Plank (per side)