WOD: Tuesday, January 9th, 2024

Posted by & filed under .

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 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row OR Bike 
  • 5 Power Snatches (ascending weights) 
  • :10s Chin Over Bar Hold OR Ring Row Hold 

——————————————————————————————————–

Workout: For Time 

1 Round 

  • (36/24) Calorie Row OR (24/18) Calorie Bike
  • 12 Power Snatches (95/65) 
  • 12 Strict Pull Ups 

-Into-

2 Rounds 

  • (18/12) Calorie Row OR (12/9) Calorie Bike
  • 6 Power Snatches (105/75)
  • 6 Strict Pull Ups 

-Into-

3 Rounds

  • (12/8) Calorie Row OR (8/6) Calorie Bike
  • 4 Power Snatches (115/85) 
  • 4 Strict Pull Ups 

*RX+ Weights: (105/75) / (115/85) / (135/95) 

*CRX Weights: (115/85) / (135/95) / (155/105) 

——————————————————————————————————–

Cardio Option: For Time 

1 Round 

  • (36/24) Calorie Row OR (24/18) Calorie Bike
  • 24 American KB Swings (24k/16K) 
  • 12 Strict Pull Ups 

-Into-

2 Rounds 

  • (18/12) Calorie Row OR (12/9) Calorie Bike
  • 12 American KB Swings (24k/16K) 
  • 6 Strict Pull Ups 

-Into-

3 Rounds

  • (12/8) Calorie Row OR (8/6) Calorie Bike
  • 8 American KB Swings (24k/16K) 
  • 4 Strict Pull Ups 

——————————————————————————————————–

Core: 5 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold