WOD: Wednesday, January 18th, 2023

Posted by & filed under .

Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, burpees 
  • Banded Hamstring Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Clean Complex (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 1 Power Clean + 1 Squat Clean x2 @70% of 1RM 
  • Sets 3 and 4: 1 Power Clean + 1 Squat Clean @75% of 1RM 

*First 2 sets will flow as follows:

  • 1 Set= 1 PC + 1 SC, reset, 1 PC + 1 SC 

——————————————————————————————————–

Workout: Every 3 Minutes x 6 Rounds 

  • 12 Toes to Bar 
  • 10 Deadlifts (185/125) 

-In remaining time complete max reps:

  • Odd Rounds: Max Calorie Row/Bike/Runner/Ski 
  • Even Rounds: Max Double Unders 

*Two Total Scores – Total # of Cals and total # of DU’s 

——————————————————————————————————–

Cardio Option: Every 3 Minutes x 6 Rounds 

  • 12 Toes to Bar 
  • 12 Burpee-Rage Balls (20/15) 

-In remaining time complete max reps:

  • Odd Rounds: Max Calorie Row/Bike/Runner/Ski 
  • Even Rounds: Max Double Unders 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • :30s Hollow Hold