WOD: Saturday, November 19th, 2022

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Warm-up: Group Dynamic 

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s plank on hands – :10s of SLOW Shoulder taps 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Ski/Runner/Bike 
  • 3 Squat Snatches (ascending weights) 
  • 5 Tempo Push Ups 

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Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

  • (11/9) Calorie Row/Ski/Runner OR (9/7) Cal Bike 
  • 7 Squat Snatch (95/65) 
  • 7 Burpees

-Rest :90s-

AMRAP x 7 Minutes 

  • (9/7) Calorie Row/Ski/Runner OR (7/5) Cal Bike 
  • 5 Squat Snatch (115/85)
  • 5 Bar Over Burpees

-Rest :90s- 

AMRAP x 5 Minutes

  • (7/5) Calorie Row/Ski/Runner OR (5/3) Cal Bike 
  • 3 Squat Snatch (135/95) 
  • 3 Lateral Pogo Burpees 

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Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

  • (11/9) Calorie Row/Ski/Runner OR (9/7) Cal Bike 
  • 7 Atomic Sit Ups (25/15) 
  • 7 Burpees

-Rest :90s-

AMRAP x 7 Minutes 

  • (9/7) Calorie Row/Ski/Runner OR (7/5) Cal Bike 
  • 5 Atomic Sit Ups (25/15) 
  • 5 Burpees to plate 

-Rest :90s- 

AMRAP x 5 Minutes

  • (7/5) Calorie Row/Ski/Runner OR (5/3) Cal Bike 
  • 3 Atomic Sit Ups (25/15) 
  • 3 Lateral Pogo Burpees 

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Strength: Bench Press 

5 Sets x 4 Reps 

  • Sets 1 and 2: 80% of 3 Rep Max
  • Sets 3 and 4: 85% of 3 Rep Max
  • Set 5: 90% of 3 Rep Max 

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Core: 4 Rounds

  • 20 Weighted Reach the ceilings (25/15)
  • 20 Kick the ceilings