WOD: Saturday, January 13th, 2024

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of Lateral Hops, Air Squats, Burpees 
  • Banded Lat/Samson Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row / 100 Meter Run / 300 Meter Bike 
  • 5 Front Squats (ascending weights) 
  • 3 Strict Pull Ups 

*Front squats come from the ground 

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Workout: For Time 

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

-Into-

11 – 9 – 7 

  • Front Squats (95/65) 
  • Pull Ups 

-Then-

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

-Into-

9 – 7 – 5 

  • Front Squats (115/85) 
  • Pull Ups 

-Then-

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

-Into-

7 – 5 – 3 

  • Front Squats (135/95) 
  • Pull Ups 

*RX+ Weights: (135/95) / (155/105) / (185/115) 

*CRX: RX+ Weights and Bar/Ring MU (5-4-3)(4-3-2)(3-2-1)

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Cardio Option: For Time 

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

-Into-

22 – 18 – 14

  • DB/KB Goblet Squats (24K/16K)(50/35) 

11 – 9 – 7 

  • Pull Ups 

-Then-

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

-Into-

18 – 14 – 10 

  • DB/KB Goblet Squats (24K/16K)(50/35) 

9 – 7 – 5 

  • Pull Ups 

-Then-

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

-Into-

14 – 10 – 6 

  • DB/KB Goblet Squats (24K/16K)(50/35) 

7 – 5 – 3 

  • Pull Ups 

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Strength: Bench Press 

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

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Core: 4 Rounds 

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