WOD: Monday, November 27th, 2023

Warm-up: Group Dynamic

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s of bottom of squat hold – :10s of MB Squats 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Strength-Endurance: Power Clean EMOM 

Every 2:30 Minutes x 5 Rounds 

  • 250 Meter Row / 200 Meter Run / 500 Meter Bike 
  • 3 Touch N’ Go Power Cleans 

*Start light and build to a tough set of 3 tng 

*Ideally starting around 55-60% of 1RM and build  

*All sets MUST be touch n’ go 

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Workout: 4 Rounds 

22 – 18 – 14 – 10 

  • Wall Balls (20/14) 
  • Hang Power Cleans (95/65) 
  • 250 Meter Row / 200 Meter Run / 500 Meter Bike 

*Rest 1 Minute at the completion of each round

*Score is total time including rest time 

WORKOUT FLOW: 

  • 22 WB – 22 HPC – Meters – Rest 
  • 18 WB – 18 HPC – Meters – Rest 
  • 14 WB – 14 HPC – Meters – Rest 
  • 10 WB – 10 HPC – Meters – Done 

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Cardio Option: 4 Rounds 

22 – 18 – 14 – 10 

  • Wall Balls (20/14) 
  • Russian KB Swings (24K/16K) 
  • 250 Meter Row / 200 Meter Run / 500 Meter Bike 

*Rest 1 Minute at the completion of each round

*Score is total time including rest time 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches