WOD: Saturday, November 18th, 2023

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Warm-up: Group Dynamic

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of MB Squats 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 5 Front Squats (ascending weights) 
  • :15s Plank on Hands 

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Workout: Ladder x 21 Minutes 

  • Buy in: Run the Pool (loop backwards) 

-then in remaining time AMRAP of: 

  • 12 Alt Med-Ball Box Step Ups (24”/20”)(20/14) 
  • 6 Burpees Over Bar 
  • 6 Front Squats (155/105) 

*Score is total # of rounds + reps completed in 21 Min 

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Cardio Option: Ladder x 21 Minutes 

  • Buy in: Run the Pool (loop backwards) 

-then in remaining time AMRAP of: 

  • 12 Alt Med-Ball Box Step Ups (24”/20”)(20/14) 
  • 6 Burpees Over DB/KB
  • 12 DB/KB Goblet Squats (50/35)(24K/16K)

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Strength: Bench Press + DB Curls 

5 Sets 

  • 5 Bench Press (increase weight each set) 
  • 10 DB Curls (per side) 

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Core: 4 Rounds 

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