WOD: Wednesday, January 10th, 2024

Posted by & filed under .

Warm-up: Group Dynamic

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of Squat hold – :10s of Plate Squats 
  • Couch Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Back Squat (17 Minutes) 

  • 3 Sets x 2 Reps @90% of 1 Rep Max 
  • 2 Sets x 1 Rep @95% of 1 Rep Max 

——————————————————————————————————–

Workout: Every 4 Minutes x 4 Rounds 

  • 500 Meter Row / 400 Meter Runner / 1200 Meter Bike 

-In remaining time complete max reps of:

  • Odd Rounds (1 and 3): Max Squat Cleans (135/95) 
  • Even Rounds (2 and 4): Max Wall Balls (20/14)

*2 Minute Rest after Round 2 ONLY

Two Scores: 

  • Total # of Squat Cleans 
  • Total # of Wall Balls 

——————————————————————————————————–

Cardio Option: Every 4 Minutes x 4 Rounds 

  • 500 Meter Row / 400 Meter Runner / 1200 Meter Bike 

-In remaining time complete max reps of:

  • Odd Rounds (1 and 3): Max Atomic Sit Ups (25/15) 
  • Even Rounds (2 and 4): Max Wall Balls (20/14)

*2 Minute Rest after Round 2 ONLY

——————————————————————————————————–

Core: 4 Rounds 

  • 10 KB Pull Throughs (16K/12K) 
  • :30s Side Plank (per side)