WOD: Tuesday, December 12th, 2023

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row OR Bike 
  • 5 Push Presses (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: 3 Intervals (6 Minutes On / :90s Off)

AMRAP x 6 Minutes of:

  • Pull Ups 
  • Push Presses
  • Double Unders 

Rep Schemes 

  • Intv1: 5 Pull Ups – 10 Push Press (105/75) – 30 DU 
  • Intv2: 4 Pull Ups – 8 Push Press (115/85) – 24 DU 
  • Intv3: 3 Pull Ups – 6 Push Press (135/95) – 18 DU 

*CRX: Bar/Ring Muscle Ups (3-2-1 Reps) 

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Cardio Option: 3 Intervals (6 Minutes On / :90s Off)

AMRAP x 6 Minutes of:

  • Pull Ups 
  • MB Push Presses  
  • Double Unders 

Rep Schemes 

  • Intv1: 5 Pull Ups – 15 MB Push Press (20/14) – 30 DU 
  • Intv2: 4 Pull Ups – 12 MB Push Press (20/14) – 24 DU 
  • Intv3: 3 Pull Ups – 9 MB Push Press (20/14) – 18 DU 

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Core: 5 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold