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Today's WOD
WOD: Tuesday, December 3rd, 2024
Warm-up: Group Dynamic
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of Shoulder Taps
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 1 Minute Row/Ski/Bike
- 3 Hang Power Snatches (ascending weights)
- 1 Wall Walk
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Workout: AMRAP x 20 Minutes
- 2 Wall Walks
- 6 Hang Power Snatches (115/85)
- 36 Double Unders
*Every 4 Minutes (not including 0:00) complete:
- (12/8) Calorie Row/Ski OR (12/8) Calorie Bike
*CRX: 4 Hang Power Snatch (135/95)
*One score: total # of rounds + reps completed in 20 minutes
*Wall Walk Scaling Options:
- Scale Reps or Distance
- Plyo Box Wall Walks (4 Reps)
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Cardio Option: AMRAP x 20 Minutes
- 2 Wall Walks
- 12 Hang DB Snatches (50/35) * 6 per side
- 36 Double Unders
*Every 4 Minutes (not including 0:00) complete:
- (12/8) Calorie Row/Ski OR (12/8) Calorie Bike
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Core: 4 Rounds
- 30 Bicycle Crunches
- :30s Hollow Hold
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