WOD: Monday, June 12th, 2023

Posted by & filed under .

Warm-up: Group Dynamic 

  • Plate Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of Plate Squats
  • Pigeon Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Back Squat (17 Minutes) 

4 Sets x 5 Reps 

  • 2 Sets x 5 Reps @ 60% of 1 Rep Max 
  • 2 Sets x 5 Reps @ 70% of 1 Rep Max 

——————————————————————————————————–

Workout: For Time 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike
  • 42 DB/KB Goblet Squats (50/35)(24K/16K)
  • 21 Hang Power Cleans (95/65) 

-Then-

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike
  • 30 DB/KB Goblet Squats (50/35)(24K/16K)
  • 15 Hang Power Cleans (95/65) 

-Then-

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike
  • 18 DB/KB Goblet Squats (50/35)(24K/16K)
  • 9 Hang Power Cleans (95/65) 

*CRX: Alt Pistol Squats (36 – 24 – 12) 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike
  • 42 DB/KB Goblet Squats (50/35)(24K/16K)
  • 21 Burpees

-Then-

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike
  • 30 DB/KB Goblet Squats (50/35)(24K/16K)
  • 15 Burpees

-Then-

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike
  • 18 DB/KB Goblet Squats (50/35)(24K/16K)
  • 9 Burpees

——————————————————————————————————–

Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)